WOD Blog
 | Fri, Jan 17 2020 |  |
 | Happy Birthday: Julia Goldst |
| METCON 1-17-20 | GYMNASTICS SKILL (UPPER PULL) 1-17-20 | SHRED 1-17-2019 | WARM UP 1-17-20 | Other Results |
METCON 1-17-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
21-15-9
Thruster
Hang Powersnatch
overhead Squat
Goal: Sub 9, CAP at 15 minutes.
Tip: You should have the capacity to do large sets with the weight you choose!
Purpose: From the Article what is fitness by CrossFit Founder Greg Glassman:
''Finally, strive to blur distinctions between ''cardio'' and strength training. Nature has no regard for this distinction or any other, including our 10 physical adaptions.''
This workout aims to use weightlifting movements to facilitate cardio response, as this article supports!
Brown Rx+: 120#/80#
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, sub front squat if needed
Orange Rx3: 45#/35#, sub front squat if needed
Yellow MODWOD: Sub DB Push Press (pair), DB Hang Powersnatch, Goblet Squat
| 1st | 11:39 Rx+ | Alyssa C Fri, Jan 17, 2020 | | 2nd | 11:43 Rx+ | Janelle Fri, Jan 17, 2020 | | 3rd | 13:48 Rx | Kirklin Fri, Jan 17, 2020 | | 1st | 15:00 Rx+ | Eric M Fri, Jan 17, 2020 | | 2nd | 11:39 Rx | Wesly Fri, Jan 17, 2020 | | 3rd | 12:32 Rx2 | Vince Fri, Jan 17, 2020 |
| Kirklin | 13:48 Rx | | | Janelle | 11:43 Rx+ | | | Vince | 12:32 Rx2 | | | Mindy | 14:18 Rx2 | | | Derek N | 14:24 Rx2 | | | Laura E | 14:01 Rx2 | 12-9-6 | | Olive | 14:59 Rx3 | | | Eric M | 15:00 Rx+ | 73 reps | | Wesly | 11:39 Rx | | | Simone | 81 reps | Front squats instead of overhead squats | | Alyssa C | 11:39 Rx+ | | | Rachel T | 14:41 Rx | | | Hailey D | 14:03 Rx | |
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GYMNASTICS SKILL (UPPER PULL) 1-17-20
(Reps, Rx2)
w/ a 20 minute timer complete:
4-5 sets:
A1. Strict Pull Up-8 reps (consecutive)
A2. DB Row-8 reps R/L
A3. Band Face Pull-20 reps
REST 2 minutes
Purple Rx: As written (band assistance if needed)
Blue Rx2: Sub 16 Lat Pulldown
| 1st | 4 sets Rx | Hailey D Fri, Jan 17, 2020
Rachel T Fri, Jan 17, 2020
Janelle Fri, Jan 17, 2020 | | 2nd | 4 sets Rx2 | Laura E Fri, Jan 17, 2020 | | 1st | 5 sets Rx | Derek N Fri, Jan 17, 2020 | | 2nd | 4 rds Rx | Eric M Fri, Jan 17, 2020 | | 3rd | 3 sets Rx | Vince Fri, Jan 17, 2020 |
| Janelle | 4 sets Rx | 2rds black band, 2 rds no band | | Vince | 3 sets Rx | 55# & Black band | | Laura E | 4 sets Rx2 | | | Derek N | 5 sets Rx | | | Eric M | 4 rds Rx | | | Rachel T | 4 sets Rx | 2 rds black band 1 red 1 no band | | Hailey D | 4 sets Rx | |
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SHRED 1-17-2019
(Time)
WARM UP:
3 minute shuttle jog or machine of choice... get warm!
Spend 1 minute in each stretch...
- spiderman to hammy
- pray pose
- hammy stretch
- pigeon stretch
- modified hurdler stretch
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SHRED :
*32 minute CAP
100 calories
90 air squats
80 calories
70 meter sled push
60 calories
50 air squats
40 calories
30 meter sled push
20 calories
10 air squats
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COOLDOWN:
- romwod
| Laura E | DNF | mod'd the fuuuussssss out of it. +sled push/ -1/2 cal | | Tracie | DNF Rx | 459 reps |
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WARM UP 1-17-20
(Check In)
FOAM ROLL- Lats, Traps, Quads, Calves, Hamstrings
GROUP WARM UP
Jumping Jack-30 reps
Hang Snatch High Pull-10 reps
Strict Press-10 reps
Front Squat-10 reps
Mountain Climber to Outside Of Hand (stretch hips)-10 reps
---------------------------
Band Pull Apart-30 reps
Band Int/Ext Rotation-10 reps R/L
Band Front Raise-10 reps
Band Passthrough-10 reps
Band Overhead Squat-10 reps
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Thruster-5 reps
Hang Powersnatch-5 reps
Overhead or Front Squat-5 reps
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Scap Pull-10 reps
Strict Pull Up-3 reps
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Begin Weightlifting
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Upper Back Smash-2 mins
Single Leg Saddle-1 min R/L x 2 sets
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