WOD Blog

Fri, Feb 22 2019

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!

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Happy Birthday: Chad B

Welcome: Brendan W

OPTIONAL SKILL WORK (after metcon) 2/22/19

WARM UP 2/22/19

OPEN WOD 19.1 2/22/19

SHRED 2/22/2019

SL9 OPTIONAL WORKOUT

OPTIONAL SKILL WORK (after metcon) 2/22/19

(Reps, Rx+, Rx2, Rx3)
w/ a 15 min Timer Accumulate:

30 Strict Pull Ups
30 HSPU's
30 Ring Rows (feet elevated)
30 Ring Dips

Partition reps as desired! Prioritize good movement over going fast.

Purple Rx+: Sub 15-30 Ring Muscle Ups for Pull Ups/Ring Dips.
Blue Rx: As written
Orange Rx2: Sub Band Assisted Pull Ups, Sub 2 ab mats or Pike Push Ups, Non-elevated Ring Rows Matador or Band Assisted Dips
Yellow Rx3: Sub Lat Pulldowns, DB Shoulder Press, Bench Dips or Close Grip Band Assisted Push Up.

1^st	10:17 Rx	Eric M Fri, Feb 22, 2019
2^nd	35 Rx	Vince Fri, Feb 22, 2019
3^rd	20 Rx	Derek N Fri, Feb 22, 2019

Vince	35 Rx
Derek N	20 Rx
Eric M	10:17 Rx	Finished

OPEN WOD 19.1 2/22/19

(Reps, Rx2, Rx3)
Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots (20#/10'-14#/9')
19-cal. row

Goal: 285+ Reps (7.5 rounds)/255+ Reps (6.7 rounds)

IF YOU ARE DOING THE OPEN YOU MUST HAVE A JUDGE! If you are in a large class sub MACHINE Calories. Please prioritize the rower for those competing in The Open.

Tip: Don't go out of the gate too hot! Find a steady, maintainable pace. Consider breaking your wallballs early with short breaks if they are a challenging movement for you. Stay calm and breathe on your machine. Have smooth, strong pulls if you are rowing. Try to keep moving and execute quick transitions.

Purpose: This AMRAP is an elegant couplet pairing a Lower/Upper body push with a Lower/Upper Body Pull. This movement combination is a great way to maintain intensity throughout the entire 15 minutes. The reps are in a range where you could, but might not want to do the sets unbroken. This gives you an opportunity to work on pacing, as well as push past what might feel comfortable when you have more you can give! Use today as a way to work on your mental strength!

Blue Rx: As written
Orange Rx2: 14#/10'-10#/9'
Yellow Rx3: 10#/9'-6#/8'
White MODWOD: See coach!

1^st	259 Rx	Alyssa C Fri, Feb 22, 2019
2^nd	256 Rx	Sarah D Fri, Feb 22, 2019
3^rd	242 Rx	Katriel-Maria Fri, Feb 22, 2019
1^st	342 Rx	Seth B Fri, Feb 22, 2019
2^nd	323 Rx	Spencer Ch Fri, Feb 22, 2019
3^rd	300 Rx	Nate D Fri, Feb 22, 2019

Nick	266 Rx2	7 rounds
Vince	245 Rx	6 rnd + 17
Eric F	256 Rx
Steve T	214 Rx	5.7 Rnds w/ BIKE
Julia Goldst	181	SA DB thruster (25#), bike cals
Ryan Pow	255 Rx
David S	228 Rx
Derek N	200 Rx
Ian	247 Rx
Tracie	177 Rx2
Heather Lo	138 Rx2	wallball to 16in box
Diana W	185 Rx2
Griff	195 Rx
Bill	202 Rx
Katheryn	209 Rx	restest, original score 196
Janelle	213 Rx	5+23 reps
Grant H	262 Rx
Katriel-Maria	242 Rx
Seth B	342 Rx	After training Tiff at 12 special thanks to wife for sammich
Jonathan A	155 Rx2
Pete	233 Rx2
Kou	177 Rx2
Spencer Ch	323 Rx
Jayne	190 Rx
Louise	150 Rx
Saori	229 Rx	Todd as judge. Thx Todd!!
Keith C	218 Rx2	Saori was judge
Eric M	256 Rx
Derra	209 Rx	(5+19)
Brendan W	209 Rx	(5+19)
Sarah D	256 Rx
Wesly	285 Rx
Nate D	300 Rx
Alyssa C	259 Rx	6 rnds + 31 reps
eli r	255 Rx
Charles G	292 Rx
John L	102 Rx2

WOD Blog

Fri, Feb 22 2019

OPTIONAL SKILL WORK (after metcon) 2/22/19

WARM UP 2/22/19

OPEN WOD 19.1 2/22/19

SHRED 2/22/2019

SL9 OPTIONAL WORKOUT

5.0

Richard Senior

Wes

Sean hanson

Connor Nordgren

Brian Young