WOD Blog
 | Mon, May 14 2018 |  |
| WEIGHTLIFTING 5/14/18 | METCON 5/14/18 | SHRED 5/14/18 | WARM UP 5/14/18 |
WEIGHTLIFTING 5/14/18
(Weight, Rx+, Rx2, Rx3)
Week 1
Press complex
Shoulder Press-3 reps
Push Press-6 reps
Perform 5-6 sets, treating it as a complex. Resting 1-2 mins between sets and begin at 75% of 1RM Shoulder press increase in weight each set.
| 1st | 115 Rx | Julia Goldst Mon, May 14, 2018 | | 2nd | 85 Rx | Katriel-Maria Mon, May 14, 2018
Cherise Mon, May 14, 2018 | | 3rd | 80 Rx | Janalyn Mon, May 14, 2018
Saori Mon, May 14, 2018
Alyssa C Mon, May 14, 2018 | | 1st | 165 Rx | Charles G Mon, May 14, 2018 | | 2nd | 160 Rx | Seth B Mon, May 14, 2018 | | 3rd | 155 Rx | Joshua B Mon, May 14, 2018
Hunter M Mon, May 14, 2018 |
| Spencer Ch | 145 Rx | | | Scott Chr | 150 Rx | | | Julia Goldst | 115 Rx | | | Cherise | 85 Rx | | | Rebecca C | 55 Rx | | | Vince | 105 Rx | | | Ang | 60 Rx | | | Alyssa C | 80 Rx | | | Bill | 130 Rx | | | Saori | 80 Rx | 80 or 90...not sure | | Katriel-Maria | 85 Rx | i added ring dips and push ups also to get my muscle up work in | | Seth B | 160 Rx | | | Megan A | 75 Rx | tried #80 two diff times could complete but did 2x6 sets of push #80 | | Hunter M | 155 Rx | 95-115-135-135-155 Actually Wes | | Keith C | 235 Rx2 | Just did dead lifts 135-235 | | Charles G | 165 Rx | | | Janalyn | 80 Rx | | | Joshua B | 155 Rx | | | Scott B | 125 Rx | | | David V | 115 Rx | Failed at 120 |
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METCON 5/14/18
(Time, Rx+, Rx2, Rx3)
12-10-8-6-4 Bench Press(175#/115#) or STO(135#/95#)
24-20-16-12-8 Athletic Burpee
48-40-32-24-16 Double Unders
GOAL: Finish sub 13 CAP at 15 mins
Rx+: 205#/135#, STO 165#/115# sub regular burpees
Rx: As written
Rx2: 135#/85# or 115#/75# STO, Sub singlesx2 or Lateral hopsx1
Rx3: 95#/65# or 75#/55#
| 1st | 12:38 Rx+ | Julia Goldst Mon, May 14, 2018 | | 2nd | 11:08 Rx | Taeja Mon, May 14, 2018 | | 3rd | 12:25 Rx | Saori Mon, May 14, 2018 | | 1st | 11:52 Rx+ | Charles G Mon, May 14, 2018 | | 2nd | 12:36 Rx+ | Todd N Mon, May 14, 2018 | | 3rd | 8:31 Rx | Seth B Mon, May 14, 2018 |
| Steve M | 11:11 Rx | | | Spencer Ch | 14:18 Rx | | | Scott Chr | 9:44 Rx | | | Julia Goldst | 12:38 Rx+ | Bench | | Luis Mu | 11:16 Rx | | | Cherise | 15:00 DNF Rx | bench press | | Rebecca C | 15:00 Rx3 | DNF bench press | | Vince | 13:38 | Modwod: 115# bench, all else RX | | Ang | 12:40 Rx2 | BP 45 lbs.shoulder bothering me:( | | Alyssa C | 12:38 Rx | 95# push jerk | | Bill | 10:49 Rx2 | | | Ryan Pow | DNF Rx | Hit 1 rep on my last set of bench. | | Saori | 12:25 Rx | Started at 0:12. (I was tired even before crossfit today, due to a long hike.) | | Seth B | 8:31 Rx | Wondering why I didn't do Rx+.. | | Megan A | 11:52 Rx2 | | | Hunter M | 9:12 Rx | Actually Wes | | Todd N | 12:36 Rx+ | | | Grace M | 14:00 Rx3 | RX3 bench press | | Keith C | 10:49 Rx3 | | | Charles G | 11:52 Rx+ | | | Traysen | 13:49 Rx2 | Bench 155 | | Janalyn | 13:32 Rx2 | Bench press | | Joshua B | 12:18 Rx | | | Scott B | 15:00 Rx2 | | | David V | 14:56 Rx2 | 115# Push Press; Singles x2 | | Taeja | 11:08 Rx | Bench |
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SHRED 5/14/18
(Check In)
WARM UP with TODD
WORKOUT: for time
Box Jump-35-30-25-20-10 reps
Run-500-400-300-200-100 m
Deadlift-10-15-20-25-30-35 reps
Bike(Cals)-50-40-30-20-10 cals
ROMWOD
Lower body
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WARM UP 5/14/18
(Check In)
FOAM ROLL-Chest, Delts, Upper traps, Calves
GROUP WARM UP
Athletic Burpee-3-5-7
Jump Rope-20-30-50 reps
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Band Shoulder Press
Band Front Raise
Band Pull Aparts
Band Passthroughs
10 reps each
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Samson Stretch-30 secs
Standing Forward Fold-30 secs
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Press Complex 2 times
INDIVIDUAL COOLDOWN
Band OH Stretch and Bully 2 mins each
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