WOD Blog
 | Wed, Jul 15 2020 |  |
| WARM UP 7-15-20 | PUMP IT UP CROSSFIT 7-15-20 | WEIGHTLIFTING 7-15-20 |
WARM UP 7-15-20
(Check In)
WARM UP
2 Rounds:
Strict Press-10 reps
Bent over Row-10 reps
Walking Plank-10 reps (5 R/L)
Side Plank w/ Hip Dip-10 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
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Reverse Plank-30 secs
Push Press-10 reps
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Begin Weightlifting
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Overhead Stretch-1 min R/L x 2 sets
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PUMP IT UP CROSSFIT 7-15-20
(Reps, Rx+, Rx2, Rx3)
3 Rounds for MAX Reps/ 1 min each station:
Push Press
Bicep Curls
Push Ups
Bent Over Row
Ring Dips
REST
Athletes should use all their own equipment. Two barbells are permitted.
Brown Rx+: Sub Ring Muscle Up for Ring Dip, 115#/75#, 45#/35# for curl
Purple Rx: 95#/65# for Push Press/Bent Over Row, 45#/35# for Curl
Blue Rx2: 75#/55# for Push Press and Row, 35#/25# for Curl, Sub Band Assisted OR Incline Push Up, sub Matador or Band Assisted Dips
Orange Rx3: 65#/45# for push press and row, Blue Curl and Push Up, Sub Bench Dip for Ring Dip
Yellow MODWOD: 45#/35# or DB Push Press Pair, Sub DB Row 30 secs R/L, 25#/15# for Curl, Incline Push Up, Bench Dips
| 1st | 265 Rx2 | Katheryn Wed, Jul 15, 2020 | | 2nd | 301 | Laura E Wed, Jul 15, 2020 | | 1st | 235 Rx+ | Steve M Wed, Jul 15, 2020 | | 2nd | 167 Rx+ | Andrew R Wed, Jul 15, 2020 | | 3rd | 280 Rx | Vince Wed, Jul 15, 2020 |
| Laura E | 301 | Mods for shoulder | | Vince | 280 Rx | | | Wayne | 145 | Modwod | | Katheryn | 265 Rx2 | | | Steve M | 235 Rx+ | | | Bill | 268 Rx2 | 95# & 45# | | Scott B | 191 Rx | 57+62+72 | | Andrew R | 167 Rx+ | |
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WEIGHTLIFTING 7-15-20
(Weight)
DELOAD
With a 15 minute timer work up to a 5RM Strict Press.
| Laura E | Bar Rx | Mod for shoulder | | Wayne | 75 | 65-70-75x3-75x5 | | Vince | 105 Rx | | | Bill | 125 Rx | | | Scott B | 120 Rx | | | Andrew R | 125 Rx | |
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