WOD Blog
 | Tue, Apr 23 2019 |  |
 | Happy Birthday: Paige C & Sierra Top |
| METCON 4/23/19 | WEIGHTLIFTING 4/23/19 | WARM UP 4/23/19 | SHRED 4/23/2019 | SHRED 4/25/2019 |
METCON 4/23/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10-20-30-40-50
Air Squat
Double Under
Sit Up (Feet may be held w/ DB's)
Goal: Sub 12, CAP at 15 minutes.
Tip: Just keep moving, you can always do another air squat! Find a good pace and stick with it.
Purpose: The bodyweight squat and sit up are movements we perform everyday just to get out of bed. Preserving our ability to perform these functional skills is critical for our longevity. Additionally, this workout contains the movements found in The Level Method Core Endurance test. Performing these in a variety of rep schemes and workouts will help us work towards improving this metric and leveling up!
Purple Rx+: 5-10-15-20-25 GHD Sit Up
Blue Rx: As written
Orange Rx2: Sub singles x 2
Yellow Rx3: Sub Singles
White MODWOD: air squat to box, sub 5-10-15-20-25 sit ups
| 1st | 9:38 Rx | Alyssa C Tue, Apr 23, 2019 | | 2nd | 10:39 Rx | Derra Tue, Apr 23, 2019 | | 3rd | 11:59 Rx | Laura E Tue, Apr 23, 2019 | | 1st | 9:50 Rx | Charles G Tue, Apr 23, 2019 | | 2nd | 10:13 Rx | Eric F Tue, Apr 23, 2019 | | 3rd | 10:34 Rx | Kolton Tue, Apr 23, 2019 |
| Charles G | 9:50 Rx | | | Vince | 11:46 Rx | | | Derek N | 10:44 Rx | | | Laura E | 11:59 Rx | | | MANAGER | 15:02 Rx3 | | | Ian | 12:50 Rx | DU need work | | Ryan Pow | 11:32 Rx | | | Shane | 14:08 Rx | | | Steve M | 10:43 Rx | | | Scott B | 12:52 Rx | | | Bill | 13:26 Rx2 | | | Katheryn | 14:43 Rx | | | Eric F | 10:13 Rx | | | Derek M | 12:07 Rx | | | Derra | 10:39 Rx | | | Janelle | 12:37 Rx | | | Alyssa C | 9:38 Rx | | | Keith C | 10:42 Rx2 | | | Wesly | 11:56 Rx | | | Kolton | 10:34 Rx | | | Diana W | 11:58 | air squat to box, single underX2 | | Kirklin | 13:32 Rx | | | Heidi B | dnf Rx3 | finished 49 squats in set of 50 | | Nate D | 10:44 Rx | | | David S | 14:57 Rx | | | Pete | 15:00 DNF Rx | 40 sit ups left |
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WEIGHTLIFTING 4/23/19
(Weight)
WEEK 3
Back Rack Lunge
10-10-10-10 (5 each leg)
Start your first working set 5-10# heavier than last week and build up each set! Make sure to REST 2 minutes between sets to give your muscles time to recover.
| 1st | 155 Rx | Janelle Tue, Apr 23, 2019 | | 2nd | 145 Rx | Alyssa C Tue, Apr 23, 2019 | | 3rd | 140 Rx | Derra Tue, Apr 23, 2019 | | 1st | 255 Rx | Todd N Tue, Apr 23, 2019 | | 2nd | 235 Rx | Charles G Tue, Apr 23, 2019 | | 3rd | 200 Rx | Kolton Tue, Apr 23, 2019 |
| Charles G | 235 Rx | | | Vince | 135 Rx | | | Derek N | 155 Rx | | | Laura E | 115# Rx | | | Jessie | 75# Rx | happy w it! first week of lunges | | Ian | 155 Rx | | | Scott B | 135 Rx | | | Bill | 95 Rx | | | Katheryn | 75 Rx | | | Derek M | 175 Rx | | | Derra | 140 Rx | first set 95. | | Alyssa C | 145 Rx | | | Keith C | 125 Rx | | | Wesly | 185 Rx | | | Rachel T | 125 Rx | | | Kolton | 200 Rx | | | Kirklin | 125 Rx | | | Heidi B | 20 Rx | split lung holding rig and dumb bell | | Janelle | 155 Rx | | | Pete | 175 Rx | | | Todd N | 255 Rx | |
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WARM UP 4/23/19
(Check In)
FOAM ROLL: Lats, Traps, Quads, Calves, Front of Shoulder
GROUP WARM UP
2 Rounds:
Jump Rope-1 min
Air Squat-15 reps
Stationary Lunge-10 reps
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Fire Hydrants w/ pause-10 reps R/L
Donkey Kicks w/ pause-10 reps R/L
Spiderman to Hammy-30 secs R/L
Hollow Body Hold-30 secs
Praying Pose to Hammy-30 secs
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Rig Calf Stretch-30 secs R/L
Stationary Lunge w/ Barbell on Back-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Pigeon Pose-1 min R/L
Rig Calf Stretch-1 min R/L
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SHRED 4/23/2019
(Time)
WARM UP:
2 rounds
- 9/7 cal bike
- 10 push balls
- 10 banded good mornings
- 5 burpees
- 10 banded pass throughs
- 10 banded pull alarts
- 10 cap pulls
- 10 arch hollows
- 5 strict pull ups
- 5 kipping pull ups
WORKOUT:
4 rounds for time *25 minute cap
Machine 30/25 cals
40 pushball
30 KB swings
20 DB row
10 burpees
5 CTB pull ups
| Laura E | 3 rnds + 20cal in 4th rnd Rx | |
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SHRED 4/25/2019
(Time)
WARM UP:
Warm up on the bike upon arrival
- 500m row
- 20 banded good mornings
- 10 box step ups
- 10 box jumps
- spider man to hammy 30 seconds R/L
- pray pose 30 seconds
- 30 second hollow body hold
- downward dog w/ calf stretch
- pigeon stretch 30 seconds R/L
WORKOUT:
28 minutes to get as fat as possible...
13 cal assault bike
13 DB deadlifts
13 box jumps
13 cal row
13 stationary lunges
13 sit ups
... then 12 of all of that
... then 11 of all of that
... then 10 of all of that
... all the way to 1
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