WOD Blog
 | Mon, Oct 30 2017 |  |
| METCON 10/30/17 | WEIGHTLIFTING 10/1/15-10/3/16-10/30/17 | HAPPY HALLOWEEN ZOMBIE WOD! 7PM ONLY! | WARM UP 11/6/17 | SHRED 10/30/17 |
METCON 10/30/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
5-10-15-20-25-30 etc.
Pushball (20#/10-14#/9')
Box Jump (24''/20'')
Deadlift (135#/95#)
GOAL: 225 reps+
STEP UPS ALLOWED FOR ALL EXCEPT Rx/Rx+
Rx+: WB 20#/10-14#/9'-24''/20'', 185#/125#
Rx: As written
Rx2: 14#/9'-10#/8', 95#/65# 20''/16''
Rx3: See coach for further mods
| 1st | 340 Rx | Melissa D Mon, Oct 30, 2017 | | 2nd | 200 Rx | Miranda Mon, Oct 30, 2017 | | 3rd | 187 Rx | Cherise Mon, Oct 30, 2017 | | 1st | 328 Rx | Seth B Mon, Oct 30, 2017 | | 2nd | 311 Rx | Charles G Mon, Oct 30, 2017 | | 3rd | 304 Rx | Todd N Mon, Oct 30, 2017 |
| Jeremy B | 175 Rx | Subbed 14 # push ball | | Diana W | 244 | 75# dead lift, 10#mb, 20 inch box jump | | Miranda | 200 Rx | | | Miah | 225 | Mod Rx1.5 | | Cherise | 187 Rx | Getting back on that box jump pony | | Luis Mu | 227 Rx | | | Seth B | 328 Rx | | | Parker | 256 Rx | | | Corin | 195 Rx2 | | | Todd N | 304 Rx | | | Megan A | 267 Rx2 | #85 deadlift | | Larissa | 185 Rx | | | JASON BEN | 218 Rx | | | Melissa D | 340 Rx | | | Charles G | 311 Rx | |
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WEIGHTLIFTING 10/1/15-10/3/16-10/30/17
(Weight)
Back Squat (Week 1 of 5 Undulating rep scheme 10-2-8-4-Max)
10-10-10-10-MR
Begin at 60% add weight to each set.
Max Rep set pause for 1-2 sec in bottom of squat for each rep
| 1st | 205 Rx | Emily M Mon, Oct 30, 2017 | | 2nd | 185 Rx | Cherise Mon, Oct 30, 2017 | | 3rd | 140 Rx | Corin Mon, Oct 30, 2017 | | 1st | 315 Rx | Nick Mon, Oct 30, 2017 | | 2nd | 295 Rx | Todd N Mon, Oct 30, 2017 | | 3rd | 285 Rx | Charles G Mon, Oct 30, 2017 |
| 1st | 205 Rx | Emily M Mon, Oct 30, 2017 | | 2nd | 185 Rx | Cherise Mon, Oct 30, 2017 | | 3rd | 155 Rx | Alicia B Mon, Oct 3, 2016
Rachel T Mon, Oct 3, 2016 | | 1st | 350 Rx | Travis R Mon, Oct 3, 2016 | | 2nd | 315 Rx | Nick Mon, Oct 30, 2017 | | 3rd | 295 Rx | Todd N Mon, Oct 30, 2017 |
| Jonathan K | 275 Rx | | | Nick | 315 Rx | For 7 | | Steven A | 205 Rx | | | Cherise | 185 Rx | | | Corin | 140 Rx | | | Todd N | 295 Rx | 225 10x/275 10x/295 10x/315 6x | | Joshua B | 205 Rx | | | Katriel-Maria | 125 Rx | | | Emily M | 205 Rx | | | Charles G | 285 Rx | |
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HAPPY HALLOWEEN ZOMBIE WOD! 7PM ONLY!
(Rounds, Rx+, Rx2, Rx3)
'DEATH BY ZOMBIES'
Every 3 mins on 3 mins
Burpees-10 reps
Air Squats-10 reps
Sit Ups-10 reps
Run for dear life-150 m
RULES & SCORING:
Zombies will always run to eat your brains at 2 min mark they can only catch you running the same direction.
Rounds 2,3 & 4 reps increase by 1 on each movement.
Rounds 5-6-7 etc. reps increase by 2 on each movement.
Once a zombie catches you and eats your brains, your score is done and you have the option to become a zombie or eat junk food instead.
GOAL: Have fun!! AND/OR be the last human left alive!! Lets burn off some Halloween calories!
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WARM UP 11/6/17
(No Results Tracked)
FOAM ROLL-Quads,Back,Glutes,Calves-30-60 secs per muscle group
GROUP WARM UP
3 min AMWAP
Jump Rope-30 secs
Burpee-15 secs
Air Squats-15 secs
-----------------------------
Praying Pose to hammy-30 secs
Hip Rotations-20 R/L
Ankle Rotations-20 R/L
Spiderman to hammy-20 secs of each position R/L
Barbell GM/Back squat-12 reps
Deadlift-8 reps
COOLDOWN-
Banded Hip Stretch w twist-2 mins R/L
Planned: Mon,Nov6,2017 Mon,Oct30,2017 Mon,Oct10,2016 Mon,Oct3,2016 Thu,Oct1,2015
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SHRED 10/30/17
(No Results Tracked)
WARM UP with the TODD or SETH
Row-500 m
Bike-.25 mile
Plank-1 min
Walking Inchworms-50 ft
Coach trial run wod or adjust each 6 min station so athletes only have 1-2 mins of rest between
WORKOUT: 'SHRED IT UP'
6 mins to
Bike-2 miles
Rest with time remaining
6 mins to perform
3 rounds
20-Sit ups
10-Burpees
Rest with time remaining
6 mins to
Row-1,000 m
Rest with time remaining
6 mins to perform
3 rounds of
25-Pushballs
50-Mtn Climbers
*Optional active rest Jump Rope until next station for more advanced
ROMWOD
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