WOD Blog
 | Tue, Oct 10 2017 |  |
 | Happy Birthday: Jeff H |
| BEEP TEST 1-27-26 | SKILL WORK 3/30/16-10/10/17 | WARM UP 10/26/16-10/10/17 | SHRED 10/10/17 | METCON 10/10/17 Sprint after beep test |
BEEP TEST 1-27-26
(Rounds, Rx+, Rx2, Rx3)
Multistage Fitness Test aka. Beep Test
Following the beep 20 m Shuttle Runs
GOAL: Get past 8 rounds
Rx+: 11+
Rx: 8-10 rds
Rx2: 6-7 rds
Rx3: less than 6
Planned: Tue,Jan27,2026 Tue,Jan23,2024 Tue,Oct10,2017 Thu,Jul27,2017 Wed,Oct26,2016| 1st | 8+6 Rx | Kristen Od Tue, Oct 10, 2017 | | 2nd | 8+4 Rx | Kaddie Tue, Oct 10, 2017 | | 3rd | 2+4 :( Rx | Brenda L Tue, Oct 10, 2017 | | 1st | 10+6 Rx | Clint Tue, Oct 10, 2017 | | 2nd | 9+3 Rx | Steve M Tue, Oct 10, 2017 | | 3rd | 8+1 Rx | Vince Tue, Oct 10, 2017 |
| 1st | 9+8 Rx | Scott Chr Wed, Oct 26, 2016 | | 2nd | 8+6 Rx | Kristen Od Tue, Oct 10, 2017 | | 3rd | 8+4 Rx | Kaddie Tue, Oct 10, 2017 | | 1st | 10+6 Rx | Clint Tue, Oct 10, 2017 | | 2nd | 9+7 Rx | Ben H Wed, Oct 26, 2016 | | 3rd | 9+4 Rx | David P Wed, Oct 26, 2016 |
| Steve M | 9+3 Rx | | | Trent | 7+3 Rx | | | Derek A | 5 +3 Rx3 | | | Brenda L | 2+4 :( Rx | | | Katheryn | 2+3 Rx3 | | | Vince | 8+1 Rx | | | Ryan Pow | 6+3 Rx2 | | | Emily M | 4 Rx3 | | | Keith C | 3rds Rx3 | | | JASON BEN | 6 plus 1 Rx | | | Traysen | Started round 6 Rx3 | | | Deven D | 7 Rx2 | | | Kaddie | 8+4 Rx | | | Todd N | 8 Rx | | | Julia Goldst | 6+5 Rx2 | | | Saori | 5 Rx3 | | | Kristen Od | 8+6 Rx | | | Clint | 10+6 Rx | |
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SKILL WORK 3/30/16-10/10/17
(Weight)
A1. Weighted Dip or Strict HSPU
5-5-3-3-2-2-1-1
A2. Weighted Chin Up
5-5-3-3-2-2-1-1
*Increase in weight/ROM each set if able.
| 1st | 60 Rx | Julia Goldst Wed, Mar 30, 2016 | | 2nd | 30lb CU 25 MDip Rx | Bailey J Wed, Mar 30, 2016 | | 3rd | 10# Easter candy 😂 Rx | Carolyn Wed, Mar 30, 2016 | | 1st | 200 Rx | Derek A Tue, Oct 10, 2017 | | 2nd | 95 Rx | Tyson D Wed, Mar 30, 2016 | | 3rd | 90 Rx | Scott Chr Wed, Mar 30, 2016 |
| Derek A | 200 Rx | Green band pull up, purple dip | | Saori | 0 Rx | 10 for pu, bw negative for dip |
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WARM UP 10/26/16-10/10/17
(Check In)
FOAM ROLL-Calves,Quads,Glutes,Traps,Delts-30-60 secs
GROUP WARM UP
Walking OH Lunges-50ft
Butt Kickers-50ft
High Knees-50ft
Jog red to red or 200 m outside-1 min
PVC Pass throughs-10 reps
PVC Lat stretch-30 secs
Side Plank-30 secs R/L
Thumbs Up-30 secs
Hanging Hollow Rocks-10 reps
Strict Pull ups-5-10 reps
Strict Dips or close grip push ups-5-10 reps
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Handstand hold-20 secs
Chin up hold-20 secs
COOLDOWN
Calf Smash and stretch-2 mins
Samson Stretch-2 mins
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SHRED 10/10/17
(Time)
WARM UP w TODD or SETH
Jump Rope-1 min
PVC OH Walking Lunges 10m
Samson Stretch-30 sec R/L
Sit Ups-10 reps
Russian Swings light-10 reps
Flutterkicks-30 reps
WORKOUT: 50-40-30-20-10
Walking Lunges
Sit Ups
Russian KB Swings
Double Unders
Flutterkicks
ROMWOD:
Abs,Calves,glutes
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METCON 10/10/17 Sprint after beep test
(Time, Rx+, Rx2, Rx3)
21-15-9
HSPU (1 abmat/2 abmats)
Pull Up
GOAL: Finish sub 5 CAP at 7 mins
Rx+: No mats Games standard Sub CTB Pull Up
Rx: As written
Rx2: Sub Feet on back or HR Push Ups, jump CTB Pull Up
Rx3: Sub Incline Push Ups or DB Press 35#/20#, Ring Rows
| 1st | 4:47 Rx | Saori Tue, Oct 10, 2017 | | 2nd | 7:00 DNF Rx | Emily M Tue, Oct 10, 2017 | | 3rd | 4:30 Rx2 | Vianey Tue, Oct 10, 2017 | | 1st | 2:14 Rx+ | David P Tue, Oct 10, 2017 | | 2nd | 4:36 Rx+ | Todd N Tue, Oct 10, 2017 | | 3rd | 4:38 Rx+ | Charles G Tue, Oct 10, 2017 |
| Steve M | 2:55 Rx | | | David P | 2:14 Rx+ | | | Charles G | 4:38 Rx+ | | | Trent | 4:11 Rx | | | Derek A | 6:45 Rx2 | | | Vince | 4:31 | Modwod: HRPU, KPU | | Luis Mu | 3:00 Rx | | | Cherise | 4:40 Rx2 | | | Brenda L | 5:19 Rx2 | | | Katheryn | 5:13 Rx2 | | | Vianey | 4:30 Rx2 | | | Ryan Pow | 6:57 Rx2 | Did regular pull ups until rep 8 on second round. | | Emily M | 7:00 DNF Rx | Got through 10 of 15 Pull ups | | Todd N | 4:36 Rx+ | | | Keith C | 3:41 Rx2 | | | Deven D | 5:52 Rx | | | Kaddie | 6:57 Rx2 | did some HSPU then switched to HRPU | | Steven A | 6:40 Rx2 | | | Saori | 4:47 Rx | |
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