WOD Blog
 | Thu, Mar 1 2018 |  |
 | Happy Birthday: Colby |
| METCON 3/1/18 | ABCON 3/1/18 | WARM UP 3/1/18 | SHRED 3/1/18 | Other Results |
METCON 3/1/18
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
15/12-Push Ups
21-Sit Ups
42-Mtn. Climbers
Burden Run-200 m (20#/14# Medball or slam ball)
GOAL: Finish sub 15 CAP at 18 mins
Rx+: Sub Ring Dips, Strict Sit Ups,
Rx: As written
Rx2: Sub Incline Push Ups
Rx3: Perform 4 rds at Rx2 level.
| 1st | 13:20 Rx | Melissa D Thu, Mar 1, 2018 | | 2nd | 13:25 Rx | Kristen Od Thu, Mar 1, 2018 | | 3rd | 13:58 Rx | Kaddie Thu, Mar 1, 2018 | | 1st | 15:17 Rx+ | Charles G Thu, Mar 1, 2018 | | 2nd | 12:42 Rx | Eric F Thu, Mar 1, 2018 | | 3rd | 13:12 Rx | Seth B Thu, Mar 1, 2018 |
| Megan A | 17:48 Rx2 | HR push-ups | | Charles G | 15:17 Rx+ | | | Alyssa C | 17:06 Rx | | | Vince | 13:15 Rx | | | Cherise | 18:00 DNF Rx | 4 rnds+15 | | Parker | 15:20 Rx | | | Katheryn | 18:00 DNF | 4 rnds + 79 (knees down) | | Sandra D | 17:52 Rx | | | Ryan Pow | 18:00 DNF Rx | Started last run. | | Seth B | 13:12 Rx | | | Katriel-Maria | 16:33 Rx | sometimes used cj as my weight and she's like 35# so it was kind of rx+ | | Eric F | 12:42 Rx | | | Jared V | 15:54 Rx | | | Kristen Od | 13:25 Rx | 20# DB | | Julia Goldst | 16:07 | Sub bicycle crunches for mountain climbers, sub 250 m one legged row for run | | Melissa D | 13:20 Rx | | | Saori | 14:10 Rx | | | Kaddie | 13:58 Rx | I need to get better at push ups! | | Keith C | 18:00 DNF Rx | 4Rds. Plus 78reps+60m | | Satish | 18:00 Rx | | | Todd N | 14:58 Rx | |
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ABCON 3/1/18
(Reps)
4 rounds for max six packness
Min 1: Plank-30 secs
Min 2: Hollow Rocks-20 reps
Min 3: Side Plank 20 secs R/L
Min 4: Strict Leg Raises-10 reps
GOAL: Quality of positions feel free to increase in weight on movements or scale down/up
| Alyssa C | 2.5 rounds.. had to leave early Rx | |
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WARM UP 3/1/18
(Check In)
FOAM ROLL/SMR-Calves,Ant Tib,Glutes,Quads,Psoas smash w KB
GROUP WARM UP
Frankensteins-50 ft
Monster Walks-50 ft
Butt Kickers-20 m
High Knees-20 m
Side Shuffle-20 m
Jog-200 m
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Upward Dog-30 secs
Twisted Lizard-30 secs
Reverse Shoulders-30 secs
Push Up plank-20 secs
Hollow Rock-20 secs
Side Plank-20 secs R/L
Hanging KTC or Leg Raise-10 reps
INDIVIDUAL COOLDOWN
Smash Calves, Forearms
Banded Hammy Stretch-2 mins R/L
CHECK YOUR EMAIL THIS WEEKEND FOR SOME CHANGES TO OUR CLASS SCHEDULE AND A NEW MEMBERSHIP OPTION!
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SHRED 3/1/18
(Check In)
WARM UP with TODD or SETH
WORKOUT: for time!
5 rounds
Rope Slams-10 reps
Jump squats-10 reps
Mtn. Climbers-20 reps
Lateral Hops over rope-20 reps
REST 1 min after each
then
5 rounds
KTC or TTB-10 reps
Box Overs-10 reps
Walking DB Lunge-50 ft
DB Powercleans-10 reps
REST 1 min after each
ROMWOD:
Lower booodaaay
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