WOD Blog

Fri, Jun 22 2018

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Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (630 days ago)

Power Clean Max

WARM UP 6/22/18

WEIGHTLIFTING 2/1/16-2/28/18

METCON 6/22/18

SHRED 8-10-20

Power Clean Max

(Weight, Main)
Find Your 1 Rep Max Power Clean Weight

Today

All Time

1^st	215 Rx	Taeja Fri, Jun 22, 2018
2^nd	130 Rx	Saori Fri, Jun 22, 2018
1^st	145 Rx	Jonathan A Fri, Jun 22, 2018

1^st	150/170 Rx	Rachel T Thu, Nov 29, 2018
2^nd	275 Rx	Scott Chr Fri, Jul 13, 2018
3^rd	215 Rx	Taeja Fri, Jun 22, 2018
1^st	335 Rx	Seth B Sun, Aug 6, 2017
2^nd	320 Rx	David P Thu, Dec 21, 2017
3^rd	300 Rx	Ryan Pow Mon, Jul 7, 2025

Taeja	215 Rx	3^rd 5# PR. Form not the prettiest . Should’ve done some drop sets.
Saori	130 Rx
Jonathan A	145 Rx	22^nd

WARM UP 6/22/18

(Check In)
FOAM ROLL-forearms, upper traps,lats, glutes,quads

GROUP WARM UP-
PVC pass throughs-10 reps
PVC front rack stretch-30 secs R/L
Sotts press-10 reps
Arch Hollows-30 secs
——————————
Barbell complex-3 rds
DL-3 reps
Hangclean high pull-3 reps
Hang clean-3 reps
Front squat-3 reps
Strict Pull Ups-3 reps
Kipping Pull Ups-3 reps or Jumping PU-3 reps
————————
Push Up plank-30 sec
Press Complex-3 reps w 75#/55 or heavier
Begin warming up clean video your PRs!! Do squat clean! 👏🏻👏🏻👏🏻💪🏻

Planned: Fri,Jun22,2018 Wed,Feb28,2018

WEIGHTLIFTING 2/1/16-2/28/18

(Weight)
END OF PR WEEK!!!!

Spend first 20 mins of class to build up to

Squat Clean 1RM (NEW 1 Rep Maximum)

Planned: Fri,Jun22,2018 Wed,Feb28,2018 Mon,Feb1,2016

Today

All Time

1^st	145# Rx	kodi b Fri, Jun 22, 2018
2^nd	135 Rx	Cherise Fri, Jun 22, 2018
1^st	275 Rx	Deven D Fri, Jun 22, 2018
2^nd	235 Rx	Joshua B Fri, Jun 22, 2018
3^rd	220 Rx	Scott B Fri, Jun 22, 2018

1^st	225 Rx	Taeja Wed, Feb 28, 2018
2^nd	200 Rx	Kara H Wed, Feb 28, 2018 McKenna P Mon, Feb 1, 2016
3^rd	190 Rx	Janelle Wed, Feb 28, 2018
1^st	355 Rx	Selleck Mon, Feb 1, 2016
2^nd	290 Rx	Eric P Wed, Feb 28, 2018
3^rd	285 Rx	Brad Le Wed, Feb 28, 2018 Jeff B Wed, Feb 28, 2018

kodi b	145# Rx
Grant H	215# Rx
Vince	140 Rx	Sooo tired and beat up after this week
Cherise	135 Rx
Scott B	220 Rx	5# PR
Deven D	275 Rx
Joshua B	235 Rx

METCON 6/22/18

(Time, Rx+, Rx2, Rx3)
15-12-9-6

Shoulder to Overhead (115#/75#)
CTB Pull Ups
SDHP (115#/75#)

GOAL: Finish sub 9 CAP at 13 mins

Rx+: 135#/95#, (sub and use rep scheme 9-7-5-3 for RMU) DB PC using Pair 55#/35#
Rx: As written
Rx2: 95#/65#, sub jump CTB or regular pull up
Rx3: 75#/55# or DB mod, ring rows

1^st	7:34 Rx	Taeja Fri, Jun 22, 2018
2^nd	11:28 Rx	Saori Fri, Jun 22, 2018
3^rd	8:03 Rx2	Cherise Fri, Jun 22, 2018
1^st	10:25 Rx+	Joshua B Fri, Jun 22, 2018
2^nd	12:22 Rx	Deven D Fri, Jun 22, 2018
3^rd	12:25 Rx	Grant H Fri, Jun 22, 2018

Grant H	12:25 Rx
Vince	10:25 Rx2
Grace M	10:35 Rx2	jumping CTB and 55# over head
Cherise	8:03 Rx2
Scott B	9:26 Rx2
Jonathan A	11:52 Rx2
Taeja	7:34 Rx	Working on butterfly CTBs . It was better then Tuesday that’s for sure! 👌🏽
Keith C	3.2.1 go Rx2	Did granite games #3
Deven D	12:22 Rx
Saori	11:28 Rx
Joshua B	10:25 Rx+

SHRED 8-10-20

(Distance)
Shuttle Jog-2 mins
Row-2 mins, 30 secs Moderate/30 secs HARD
Bike-2 mins, 30 secs Moderate/30 secs HARD
------------
Spiderman to Hammy-30 secs R/L
Downward Dog-1 min
------------

WORKOUT: (Shred repeat!!)

7 rounds
Rower for max total distance
30 sec ON
30 sec OFF
--then--
7 rounds
Shuttle Sprints (20 m Distance)
30 Sec ON
30 sec OFF
--then--
7 rounds
Assault Bike for max total distance
30 sec ON
30 sec OFF

COOLDOWN

ROMWOD for lower body and shoulders

Planned: Fri,Dec4,2020 Mon,Aug10,2020 Fri,Jun22,2018 Tue,Feb20,2018 Tue,Nov28,2017 Mon,Aug28,2017 Mon,Jun26,2017

Today

All Time

1^st	Row: 935 Ski: 765 Bike: 1.5 miles Rx	Sarah K Fri, Jun 22, 2018
2^nd	Row: 928 Run: 700 Bike: 1.6 Rx	Heather H Fri, Jun 22, 2018
3^rd	Row: 812 Run: 600 Bike: 1.4 miles Rx	Tracie Fri, Jun 22, 2018
1^st	Row: 1144 Run: 700 Bike: 1.6 Rx	Andrew S Fri, Jun 22, 2018
2^nd	Row: 1032 Run: 820 Bike: 1.9 Rx	Brien H Fri, Jun 22, 2018

1^st	Row: 935 Ski: 765 Bike: 1.5 miles Rx	Sarah K Fri, Jun 22, 2018
2^nd	Row: 928 Run: 700 Bike: 1.6 Rx	Heather H Fri, Jun 22, 2018
3^rd	Row: 812 Run: 600 Bike: 1.4 miles Rx	Tracie Fri, Jun 22, 2018
1^st	Row: 1144 Run: 700 Bike: 1.6 Rx	Andrew S Fri, Jun 22, 2018
2^nd	Row: 1032 Run: 820 Bike: 1.9 Rx	Brien H Fri, Jun 22, 2018
3^rd	360 shuttle, 1.6 mile bike, 1016 m. row Rx	Brad Le Tue, Feb 20, 2018

Tracie	Row: 812 Run: 600 Bike: 1.4 miles Rx
Sarah K	Row: 935 Ski: 765 Bike: 1.5 miles Rx
Selmi	Row: 789 Run: 700 Bike: 1.0 Rx
Andrew S	Row: 1144 Run: 700 Bike: 1.6 Rx
Heather H	Row: 928 Run: 700 Bike: 1.6 Rx
Brien H	Row: 1032 Run: 820 Bike: 1.9 Rx

WOD Blog

Fri, Jun 22 2018

Power Clean Max

WARM UP 6/22/18

WEIGHTLIFTING 2/1/16-2/28/18

METCON 6/22/18

SHRED 8-10-20

5.0

Wes

Brian Young

lizzy matthews

Amber Wardrop

Sean hanson