WOD Blog
 | Mon, Nov 27 2017 |  |
 | Happy Birthday: Renan |
| METCON 11/27/17 | WEIGHTLIFTING 12/4/17 | SHRED 11/27/17 | WARM UP 12/4/17 |
METCON 11/27/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
21-18-15-12-9-6-3
Front Squat(95#/65#)
Regular Burpees
SDHP (95#/65#)
GOAL: 205 reps+
Rx+: 115/75#, Sub Bar Facing Burpees
Rx: As written
Rx2: 75#/55#
Rx3: Sub KB Goblet Squat 53#/35#, and Rower instead of SDHP.
| 1st | 171 Rx+ | Derra Mon, Nov 27, 2017 | | 2nd | 237 Rx | McKenna P Mon, Nov 27, 2017 | | 3rd | 226 Rx | Taeja Mon, Nov 27, 2017 | | 1st | 225 Rx | David P Mon, Nov 27, 2017 | | 2nd | 218 Rx | Charles G Mon, Nov 27, 2017 | | 3rd | 217 Rx | Hilo Mon, Nov 27, 2017 |
| Steve M | 181 Rx | | | Eric P | 163 | Rx2 - doing for a week to recondition | | Charles G | 218 Rx | | | Derek A | 147 | Rx2 | | Tracie | 158 | RX2 | | Brenda L | 162 | 55# | | Luis Mu | 167 Rx | | | Katheryn | 139 | rx2 | | Scott B | 86 | Rx2 75# | | Melissa D | 192 Rx | Went extremely slow cuz of low back pain =/ | | Hilo | 217 Rx | | | Cherise | 105 Rx | lower back pain today--SDHPs were brutal | | Vince | 200 Rx2 | | | Bill | 147 Rx2 | | | Saori | 209 Rx | | | Katriel-Maria | 133 Rx | i wish i could blame it on cj but i'm just tired | | Ryan Pow | 139 Rx | | | David V | 159 Rx2 | | | Rachel T | 189 Rx | | | Joshua B | 198 Rx | | | Kristen Od | 186 Rx | | | Kaddie | 179 Rx | | | Lindsey B | 164 Rx | | | Taeja | 226 Rx | | | Tyler C | 185 Rx | | | McKenna P | 237 Rx | | | Jade | 168 Rx2 | | | Derra | 171 Rx+ | bleh | | David P | 225 Rx | Bar Facing Burpees w/ rx weight |
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WEIGHTLIFTING 12/4/17
(Weight)
Week 2 of 4
BEAT WHAT YOU DID LAST WEEK ON 3 and MR set
Snatch Grip Push Press* or Push Press
3-3-3-3-3-MR
Begin at 80% of 1RM or if you have never don SGPP begin at 85% of Snatch Max increase each set.
Max reps set- on each rep do a extra dip before pressing, using 75% of what you hit for 3 aiming for 6+ reps
*SGPP is always from the back.
| 1st | 145 Rx | Taeja Mon, Nov 27, 2017 | | 2nd | 135 Rx | MANAGER Mon, Nov 27, 2017 | | 3rd | 125 Rx | Katriel-Maria Mon, Nov 27, 2017 | | 1st | 240 Rx | Charles G Mon, Nov 27, 2017 | | 2nd | 225 Rx | Hilo Mon, Nov 27, 2017 | | 3rd | 195 Rx | Joshua B Mon, Nov 27, 2017 |
| 1st | 145 Rx | Taeja Mon, Nov 27, 2017 | | 2nd | 135 Rx | MANAGER Mon, Nov 27, 2017 | | 3rd | 125 Rx | Katriel-Maria Mon, Nov 27, 2017 | | 1st | 245 Rx | Eric P Mon, Dec 4, 2017 | | 2nd | 240 Rx | Charles G Mon, Nov 27, 2017 | | 3rd | 225 Rx | Hilo Mon, Nov 27, 2017 |
| Derek A | 165 Rx | | | Charles G | 240 Rx | | | Brenda L | 85 Rx | 6 reps | | Jenn | 55 | 55# | | MANAGER | 135 Rx | | | Katheryn | 100 Rx | failed 105# | | Scott B | 135 Rx | | | Melissa D | 105 Rx | Behind the neck snatch grip | | Cherise | 105 Rx | | | Steven A | 145 Rx | | | Vince | 85 Rx | Behind the neck snatch grip 15 RM | | Bill | 150 Rx | | | Saori | 100 Rx | SGPP | | Katriel-Maria | 125 Rx | rep 2 might have been a jerk.. | | Ryan Pow | 185 Rx | | | David V | 165 Rx | | | Jonathan C | 148 Rx | | | Rachel T | 210 | PR on back squat!🎉 | | Joshua B | 195 Rx | | | Kristen Od | 70 Rx | | | Taeja | 145 Rx | | | Hilo | 225 Rx | | | Derra | 95# Rx | |
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SHRED 11/27/17
(Rounds)
WARM UP-With TODD or KARA cuz im sick! :(
Beep test-2 rounds or shuttle jog-200 m
10-Push Ups
30 sec hanging hollow rocks
pushball-5 reps
wallballs-10 reps
WORKOUT: 20 min AMRAP
5-Pull ups
10-Push Ups
15-Wallballs
Every 3 rounds Burden run 100 m
ROMWOD
Upper body and quads
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WARM UP 12/4/17
(Check In)
FOAM ROLL-Upper traps and pecs,Lats and quads-30-60 secs of each us lacrosse ball on smaller muscle groups
GROUP WARM UP
Bike or Row or Ski Erg-2-3 mins
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PVC Passthroughs-10 reps
PVC Lat Stretch-30 secs
PVC OH Squat-30 secs
Burpees-5 reps
Band Pull Aparts-10 reps
Band Front Raises and Press-10 reps
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Snatch Grip Push Press-5-10 reps
2-3 rounds
Push Press-5 reps
HPC-5 reps
Deadlift-5 reps
COOLDOWN
Banded OH Stretch-2 mins R/L
Couch Stretch-2 mins R/L
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