WOD Blog
 | Fri, Jul 12 2019 |  |
| METCON 7/12/19 | SHRED 7/12/2019 | WEIGHTLIFTING 7/12/19 | WARM UP 7/12/19 | Other Results |
METCON 7/12/19
(Time, Rx+, Rx2, Rx3)
FOR TIME
40-30-20
Wallball (20#/10'-14#/9')
Pull Up
Goal: Sub 11, CAP at 14 minutes.
Tip: This is meant to be a fast paced workout! If there is a movement you particularly struggle with, consider strategic breaks with short rest in higher rep rounds to avoid going to failure!
Purple Rx+: 30#/10'-20#/9'
Blue Rx: As written
Orange Rx2: 14#/9'-10#/8', sub Jump CTB
Yellow Rx: 10#/8'-6#/8', sub ring Rows
White MODWOD: Sub Goblet squat to Box
| 1st | 10:58 Rx | Janelle Fri, Jul 12, 2019 | | 2nd | 12:07 Rx | Julia Goldst Fri, Jul 12, 2019 | | 3rd | 12:21 Rx | Jessica H Fri, Jul 12, 2019 | | 1st | 8:09 Rx | Steve M Fri, Jul 12, 2019 | | 2nd | 8:41 Rx | Eric M Fri, Jul 12, 2019 | | 3rd | 9:07 Rx | Wesly Fri, Jul 12, 2019 |
| John L | 10:18 Rx | | | Janelle | 10:58 Rx | | | Steve M | 8:09 Rx | | | Eric M | 8:41 Rx | | | Katheryn | 11:51 Rx2 | | | Bill | 14:00 | dnf - short 5 PU. modwod; WB 20#; Jump PU | | Julia Goldst | 12:07 Rx | | | Scott B | 14:00 DNF Rx | 22/30 pull ups | | Saori | 12:51 Rx | | | Derek M | 13:45 Rx | | | Jessica H | 12:21 Rx | | | Wesly | 9:07 Rx | | | Jayne | 13:37 Rx3 | |
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SHRED 7/12/2019
(Time)
WARM UP with coach Boots or coach Julia!!
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In teams of 2
35 minutes to complete:
3 rounds
- 30 TTB
- 30 DB dead lift (moderate weight)
- 30 lateral burpees over dumbbell
60/40 cal assault bike
2 rounds
- 30 TTB
- 30 DB dead lifts (heavier weight)
- 30 lateral burpees over dumbbell
60/40 cal assault bike
1 round
- 30 TTB
- 30 DB dead lifts (HEAVY)
- 30 lateral burpees over dumbbell
NOTE:
- 1 partner is working while the other is resting. Work must be split evenly!
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COOLDOWN:
- romwod
| Laura E | 29:02 | team of 1! 3 rnds for time, 30 TTR, 30 lateral burpees, 30 dl- increase weight each rnd 85#,105#125 |
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WEIGHTLIFTING 7/12/19
(Weight)
w/ a 20 min Timer work up to:
1RM Snatch (power or full)
Note in the comments which style you choose.
Purpose: From the article entitled ''The Full Snatch'' by Zachary Long found in The CrossFit Journal:
''The snatch is simply lifting a barbell from the floor to overhead in one quick motion. However, this basic description barely begins to explain the complexity of the lift. The snatch requires a combination of strength, coordination, explosiveness, mobility and stability not seen in any other exercise.
The snatch requires high levels of skill and meticulous practice to perfect its execution, and when an athlete learns to perform the lift properly, it is unparalleled in its ability to build explosive power that translates to athletic performance.''
| 1st | 150 Rx | Julia Goldst Fri, Jul 12, 2019 | | 2nd | 140 Rx | Janelle Fri, Jul 12, 2019 | | 3rd | 120 Rx | Jessica H Fri, Jul 12, 2019 | | 1st | 215 Rx | Wesly Fri, Jul 12, 2019 | | 2nd | 195# Rx | Eric M Fri, Jul 12, 2019 | | 3rd | 185 Rx | Derek M Fri, Jul 12, 2019 |
| John L | 135 Rx | | | Janelle | 140 Rx | | | Julia Goldst | 150 Rx | | | Eric M | 195# Rx | | | Laura E | mod wod | heavy ab work | | Steve M | 175 Rx | | | Katheryn | 85 Rx | Full snatch, failed 92# lots (and lots) | | Bill | 125 Rx | | | Scott B | 170 Rx | 15# PR | | Saori | 102 Rx | | | Derek M | 185 Rx | Failed 205 | | Jessica H | 120 Rx | 5# PR!!! | | Wesly | 215 Rx | | | Jayne | 67 Rx | |
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WARM UP 7/12/19
(Check In)
FOAM ROLL-
GROUP WARM UP
2 Rounds:
Air Squat-10 reps
Jump Squat-10 reps
Snatch Grip Deadlift-10 reps
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Hip Rotation-20 reps R/L
Thumbs Up w/ Pause-10 reps
Breaststrokes (slow and controlled)-10 reps
PVC Passthrough-10 reps
PVC OHS-10 reps
Mountain Climber-20 reps
Glute Bridge Hold-30 secs
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Burgener Warm Up-5 reps each
Snatch (power or full)-5 reps
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Begin Weightlifting
COOLDOWN
Overhead Stretch-2 mins R/L
Banded Hip Stretch-2 mins R/L
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