WOD Blog
 | Thu, Mar 21 2019 |  |
 | Welcome: Brad L |
| WEIGHTLIFTING 3/21/19 | WARM UP 3/21/19 | METCON 3/21/19 | SHRED 3/21/2019 |
WEIGHTLIFTING 3/21/19
(Weight)
WEEK 3
6 sets of:
Clean and Jerk 1+3's (1 clean+3 jerks)
Start around 70-75% of best jerk and build up each set. Stick with whatever style you've been using this cycle such as Powerclean+Push Jerk or Squat Clean+Split Jerk. Use your strongest style!
| 1st | 185 Rx | Janelle Thu, Mar 21, 2019 | | 2nd | 175 Rx | Alyssa C Thu, Mar 21, 2019 | | 3rd | 140 Rx | Rachel T Thu, Mar 21, 2019 | | 1st | 264 Rx | Seth B Thu, Mar 21, 2019 | | 2nd | 235 Rx | Ryan Pow Thu, Mar 21, 2019 | | 3rd | 225 Rx | eli r Thu, Mar 21, 2019
Nate D Thu, Mar 21, 2019 |
| Janelle | 185 Rx | | | Jacob Ho | 185 Rx | | | Shane | 160 Rx | | | Ryan Pow | 235 Rx | | | Tracie | 95 Rx | | | Heather Lo | 25 Rx | | | Bill | 135 Rx | | | Nate D | 225 Rx | Missed last jerk on 235 | | Seth B | 264 Rx | Stress is killing me.. Dissappointed | | Jonathan A | 155 Rx | | | Rachel T | 140 Rx | | | Alyssa C | 175 Rx | | | eli r | 225 Rx | | | John L | 145 Rx | | | Bj | 165 Rx | | | Jayne | 85 Rx | |
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WARM UP 3/21/19
(Check In)
FOAM ROLL: Calves, Traps, Front of Shoulder, Quads
GROUP WARM UP
Bike-20/15 Calories
Jump Rope-50 reps
Clean Grip High Pull-10 reps
Barbell Strict Press-10 reps
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Scap Push Up-10 reps
Push Up w/ Slow Eccentric-5 reps
YTW's-10 reps each
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Samson Stretch-30 secs R/L
Side Plank Leg Raises-15 reps R/L
Hip Bridge March-30 reps
Downward Dog-30 secs
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Clean (power or squat)-5 reps
Push Press-5 reps
Push or Split Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Banded Bully-1 min R/L
Banded Lat Stretch-1 min R/L
Rig Calf Stretch-1 min R/L
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METCON 3/21/19
(Reps, Rx2, Rx3)
3 Rounds For MAX Reps, One Minute each station:
Bench Press (135#/85#)
Double Unders
KB Swings (53#/35#)
Bike Calories
Goal: Mystery
Tip: Try to match or beat the number of reps you do per movement each round! Make sure to stop short of failure on the bench press.
Blue Rx: As written
Orange Rx2: 115#/65#, Sub singles, 35#/26#
Yellow Rx3: 75#/45#, 26#/20#
White MODWOD: 45#/35#, sub Russian swing
| 1st | 407 Rx | Alyssa C Thu, Mar 21, 2019 | | 2nd | 330 Rx | Janelle Thu, Mar 21, 2019 | | 3rd | 220 Rx | Rachel T Thu, Mar 21, 2019 | | 1st | 476 Rx | Nate D Thu, Mar 21, 2019 | | 2nd | 459 Rx | Seth B Thu, Mar 21, 2019 | | 3rd | 428 Rx | Luis Mu Thu, Mar 21, 2019 |
| Janelle | 330 Rx | | | Laura E | 421 Rx2 | | | Jessie | 492 Rx2 | singles, 26# KB, 65# bench | | Shane | 224 Rx | | | Boots | 322 Rx | | | Ryan Pow | 277 Rx | | | David S | 270 Rx3 | Lost count of reps estimate. 95lb bench, 45 KB Swing | | Diana W | 506 Rx2 | | | Heather Lo | 389 | 25lb bench, singles, 20lb KB | | Tracie | 253 Rx2 | double unders | | Luis Mu | 428 Rx | | | Nate D | 476 Rx | Recovering from cold | | Seth B | 459 Rx | Not recovering from a cold tried as hard as I could. I quit CF officially | | Katriel-Maria | 514 Rx2 | | | Rachel T | 220 Rx | | | Alyssa C | 407 Rx | | | eli r | 357 Rx | | | Vince | 344 | 115 BP, du, 35#kb, bike | | John L | 353 Rx2 | 135# Bench | | Bj | 373 Rx2 | Rx weight with singles | | Jayne | 300 Rx2 | |
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SHRED 3/21/2019
(Time)
WARM UP:
2 minutes on machine of choice (or shuttle jog)
10 scap pulls
10 arch hollows
5 KTC
5 TTB
10 step ups
3 burpees
3 burpee box overs
15 banded good mornings
Spider-Man to hammy
Downward dog
WORKOUT:
3 rounds for time. 1 minute rest in between rounds
- 15 TTB
- 30 burpee box overs
- 45 Russian swings
- 60 second plank hold
*25 minute cap
| Laura E | Round 3 finished at 33 rkb | / | | Jonathan K | Present Rx | |
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