WOD Blog
 | Mon, Nov 12 2018 |  |
| POINT IT UP CROSSFIT INDIVIDUAL EDITION 11/12/18 | SKILL WORK 11/12/18 | WARM UP 11/12/2018 | SHRED 11/12/18 |
POINT IT UP CROSSFIT INDIVIDUAL EDITION 11/12/18
(Reps, Rx2, Rx3)
w/ an 18 Min Timer rotate through the following movements. Athletes are required to do a MINIMUM of 6 reps and a MAXIMUM of 20 reps of each movement each round. Each movement is worth a different number of points. Choose the number of reps you would like to do for each movement to get the most amount of points!
Machine Calories-1 point
DB Snatch (50#/35#)-1 point
Bar Facing Burpee-3 points
Deadlift (185#/135#)-2 points
Tip/Goal: Strategize the workout to play to your strengths, whether that be deciding to do more rounds with large sets of one point movements, or less rounds with some of the larger point value ones.
Rx: As written
Rx2: 35#/20#, 155#/105#
Rx3: 20#/12#, 125#/85#
| 1st | 465 Rx | Julia Goldst Mon, Nov 12, 2018 | | 2nd | 434 Rx | Saori Mon, Nov 12, 2018 | | 3rd | 423 Rx | Rachel T Mon, Nov 12, 2018 | | 1st | 500 Rx | Seth B Mon, Nov 12, 2018 | | 2nd | 440 Rx | Todd N Mon, Nov 12, 2018 | | 3rd | 426 Rx | Nate D Mon, Nov 12, 2018 |
| Jonathan K | 368 Rx | | | Shane | 371 Rx | | | Ryan Pow | 327 Rx | | | Ian | 354 Rx | | | Brenda L | 255 Rx2 | | | Luis Mu | 369 Rx | | | Katheryn | 250 Rx2 | | | Diana W | 288 Rx2 | | | Vince | 350 Rx | | | Alyssa C | 407 Rx | | | Bill | 294 Rx | | | Seth B | 500 Rx | Should have done more burpees less deadlifts | | Julia Goldst | 465 Rx | | | Derek N | 240 Rx | | | Deven D | 320 Rx | | | Janalyn | 255 Rx | | | Rachel T | 423 Rx | | | Pete | 236 Rx | | | Anisha | 270 Rx2 | | | John L | 281 Rx2 | | | Nate D | 426 Rx | | | Kou | 340 Rx2 | Yeet | | Scott B | 333 Rx | 18+18+180+90+6+6+15 | | Jonathan A | 327 Rx | Burpees FTW! | | Wesly | 382 Rx | | | Louise | 275 Rx3 | | | Robson | 425 Rx | | | Todd N | 440 Rx | | | Anthony A | 192 Rx | | | Brad Le | 462 | 20, 6, 20, 10, 4 rounds and 4 burpees | | Megan A | 332 Rx2 | | | Eric M | 414 Rx | | | Saori | 434 Rx | 6,6,20,20 | | Janelle | 375 Rx | | | Brett L | 315 Rx | |
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SKILL WORK 11/12/18
(Rounds)
w/ a 15 minute timer perform 3-4 sets of the following:
Strict Chin Up-6-8 reps
Seal Walk-10 m
Side Plank-30 secs R/L
REST 1-2 minutes
Those still working on their chin up may use bands. Sub a bear crawl if you are still working on your seal walk. More advanced may add weight to chin up, seal walk, and side plank.
| Pete | 4 Rx | | | Lacey | 254 POINTS Rx | | | Kai | 280 (20 Snatch) | 20 Snatch | | Parker | 245 Rx | 55 snatch | | Gavin L | 150 | burp w/ box |
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WARM UP 11/12/2018
(Check In)
FOAM ROLL- Back, Traps, Shoulders
GROUP WARM UP
Grab a barbell!
3 Rounds:
Barbell Deadlift-10 reps
Barbell Supinated Row-10 reps
Bar Facing Burpee-5 reps
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YTWL's-10 reps each movement
Push Up Plank Shoulder Taps-20 reps
Reverse Plank-30 secs
SL Hip Bridge-15 secs R/L
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Supinated Hang-30 secs
Strict Chin Up-3 reps
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Begin Skill!
COOLDOWN
Banded Hamstring Stretch-2 mins R/L
Reverse Shoulders-1 min R/L
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SHRED 11/12/18
(Time)
WARM UP w/ Seth or Todd
Jump Jacks - 30 secs
Side to Side Jumps - 30 secs
Pogo Jumps - 30 secs
Air Squats - 10 reps
Russian KB Swing - 10 reps
Step Ups - 5 reps
Box Jumps - 10 reps
Prayer Pose to Hammy - 30 secs
Soccer Calf Stretch - 30 Secs
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22min AMRAP
160 Box Jumps
800m Shuttle Run
60 KB Tater
- Partition reps as desired
- Shuttle Runs done in 20m increments
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ROMWOD
| Alyssa C | 20:00 Rx | | | Steven A | check in Rx | |
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