WOD Blog
 | Thu, Jan 4 2018 |  |
| METCON 1/4/18 | WEIGHTLIFTING 4/3/17 | SHRED 1/3/19 | WARM UP 3/21/18 |
METCON 1/4/18
(Time, Rx+, Rx2, Rx3)
For time!
Row-55 calories
Box Jumps-55 reps(24''/20'')
Alt Pistols-55 reps
DB Deadlift-55 reps (70#/55# pair)
GOAL: Finish under 13 mins CAP at 16 mins
Rx+: Sub 225#/155# Barbell
Rx: As written
Rx2: Sub Bike or Ski Erg if desired, Pistol to box 24''/20'' Step ups allowed. 115#/75# Deadlift or 35#/20# DB Pair
Rx3: See coach for modwod
| 1st | 12:52 Rx | Melissa D Thu, Jan 4, 2018 | | 2nd | 14:52 Rx | Taeja Thu, Jan 4, 2018 | | 3rd | 16:00 DNF Rx | Saori Thu, Jan 4, 2018 | | 1st | 14:40 Rx+ | Charles G Thu, Jan 4, 2018 | | 2nd | 16:00 Rx+ | Scott Chr Thu, Jan 4, 2018 | | 3rd | 14:50 Rx | Steve M Thu, Jan 4, 2018 |
| Steve M | 14:50 Rx | | | Miranda | 14:38 Rx2 | 40 lbs DB | | Scott Chr | 16:00 Rx+ | Got through 33 DLs, 1st 5 we’re Back squats cause I’m an idiot | | Derek A | 16:00 Rx2 | 28 deadlifts left | | Vince | 12:58 Rx2 | | | Seth B | 9:29 Rx2 | | | Katriel-Maria | 13:07 Rx2 | | | Julia Goldst | 13:34 | Bike, step ups, pistols, SA DB DL (55#) | | Scott B | 13:10 Rx2 | | | Megan A | 16:00 Rx2 | Finished 17 DB deadlift | | Keith C | 12:33 Rx2 | | | Taeja | 14:52 Rx | FIRST TIME DOING PISTOLS!!!!!! :0 | | Melissa D | 12:52 Rx | Sorry Seth no barbell deds back was tight although DBs still hurt lol | | Saori | 16:00 DNF Rx | 40 DBDL, 55# db was way too heavy for me, but I am glad I did it. | | Jeff B | 13:43 | Row, box jumps,box pistols, 225 DL | | Charles G | 14:40 Rx+ | | | Kristen Od | 15:25 Rx2 | Rx except 35# db |
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WEIGHTLIFTING 4/3/17
(Weight)
Week 1 of 4
Wide Stance to close stance Back Squat
8-8-8-8-8
Begin first working set at 50% 1RM regular stance with feet just outside shoulder width, every set move feet in 1'' on each side.
| 1st | 150 Rx | Saori Thu, Jan 4, 2018 | | 2nd | 125 Rx | Megan A Thu, Jan 4, 2018 | | 3rd | 115 Rx | Kristen Od Thu, Jan 4, 2018 | | 1st | 315 Rx | Charles G Thu, Jan 4, 2018 | | 2nd | 245 Rx | Scott Chr Thu, Jan 4, 2018 | | 3rd | 175 Rx | Keith C Thu, Jan 4, 2018 |
| 1st | 195# Rx | Taeja Mon, Apr 3, 2017 | | 2nd | 150 Rx | Saori Thu, Jan 4, 2018
Rachel T Mon, Apr 3, 2017 | | 3rd | 145 Rx | Cherise Mon, Apr 3, 2017 | | 1st | 315 Rx | Charles G Thu, Jan 4, 2018 | | 2nd | 245 Rx | Scott Chr Thu, Jan 4, 2018
Jacob W Mon, Apr 3, 2017 | | 3rd | 225 Rx | Deven D Mon, Apr 3, 2017 |
| Scott Chr | 245 Rx | | | Vince | 165 Rx | | | Scott B | 155 Rx | | | Megan A | 125 Rx | | | Keith C | 175 Rx | | | Charles G | 315 Rx | | | Saori | 150 Rx | | | Kristen Od | 115 Rx | | | Bill | 135 Rx | |
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SHRED 1/3/19
(Check In)
WARM UP-with Boots or Alyssa!
Rollout Calves,Upper back and delts
Jump Rope-1 min
Hanging leg raises or KTC-10 reps
Sit Ups-10 reps
Pushball-10 reps
Ball Slam-10 reps
WORKOUT:
5-5 min rounds of fun doom
Partition reps and movements as desired
Double Unders-50 reps
Weighted Sit Ups-15 reps
Pushball or Ball Over Ball-15 reps
Ball Slams or KTC-15 reps
DB Bench Press-15 reps
ROMWOD
Focus on delts and traps and calves
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WARM UP 3/21/18
(Check In)
FOAM ROLL-Chest,Quads,Glutes,Lats,Traps,Delts-10-20 passes per muscle
GROUP WARM UP
3 rounds
Plate push 10m
Jump rope-20 DUs or 40 singles
KB single arm russian swing-10 5 each
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GM-10 reps
Row-10 reps
High pull-10 reps
3 position clean-3 each
Burpee over bar!-7 reps
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Praying Pose to hammy-30 secs
Samson Stretch w side reach-30 secs
Spiderman to Hammy-30 secs R/L
COOLDOWN
Wall stretch-1 min
Couch Stretch-2 mins
Using wall chest and lat stretch-1 min R/L
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