WOD Blog
 | Mon, Sep 18 2023 |  |
| SHRED 9-18-23 | WARM UP 9-18-23 | WEIGHTLIFTING 9-18-23 | METCON 9-18-23 |
SHRED 9-18-23
(Rounds, Rx2, Rx3)
WARM UP:
Jog-200 m
Straight Leg Kick-20 m
Walking Hip Rotation-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
Bear Crawl-20 m
High Knees-20 m
Butt Kickers-20 m
Run-200 m
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Front to Back Leg Swing-10 reps R/L
Side to Side Leg Swing-10 reps R/L
Post Up Lat Stretch-30 secs R/L
Calf Stretch on Rig-30 secs R/L
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COOLDOWN
Twisted Cross-1 min R/L
Puppy Dog-1 min R/L
Thread the Needle-1 min R/L
Calf Stretch on Rig-1 min R/L
METCON
Courtesy of crossfit.com
Every 2 minutes for as long as possible
200 m Run
5 Burpees
**Every round add 2 burpees
Goal: 5 rounds or more and go hard! For scoring list total completed rounds. In the comments list any additional run or reps.
Rx: As written
Rx2: Same as rx today
Rx3: Sub 150 m Run, start at 3 burpees
MODWOD 1: Sub 100 m Run, start at 3 bodybuilders
MODWOD 1: Sub 300 m Bike Erg, Start at 3 bodybuilder to Box
ACCESSORY WORK
EMOM x 15 minutes (3 sets)
1. 20-30 sec Supinated Hang
2. 20 m Overhead Carry each arm
3. 10 m Seal Walk+10 m Crab Walk
4. 15 Banded Face Pull
5. 30 second Hollow Hold
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WARM UP 9-18-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Jumping Jack
2. Clean Grip Deadlift
3. Strict Press
4. Inchworm Into Upward Dog
5. Hip Rotation (switch halfway)
6. Alt Snow Angel
7. Spiderman w/ Thor Rot (switch halfway)
8. Glute Bridge
9. Puppy Dog
10. Praying Pose to Hammy
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Powerclean-3 reps
Push Jerk-3 reps
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Explain weightlifting
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COOLDOWN
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min R/L
Puppy Dog-1 min
Thread the Needle-1 min R/L
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WEIGHTLIFTING 9-18-23
(Weight)
5 Sets:
2 Cleans (power or squat)
1 Jerks (push or split, after last clean)
Still reset as desired on the clean. Build as heavy as tolerated. Start 'working sets' around 80% of max or a little heavier than where you started for last weeks 2+2. We will be maxing out on a heavy single next week!
| 1st | 195 Rx | Taeja Mon, Sep 18, 2023 | | 2nd | 145 Rx | Annalee Mon, Sep 18, 2023 | | 3rd | 140 Rx | Debora Mon, Sep 18, 2023 | | 1st | 205 Rx | Colby Mon, Sep 18, 2023 | | 2nd | 200 Rx | Hayden P Mon, Sep 18, 2023 | | 3rd | 195 Rx | Shane Mon, Sep 18, 2023 |
| Taeja | 195 Rx | | | Justin R | 185 Rx | | | Nikki | 105 Rx | | | Saori | 125 Rx | 140 clean and jerk once at the end | | Paul K | 165 Rx | 65-95-115-135-155-165 | | Debora | 140 Rx | | | Annalee | 145 Rx | 65,95,125,135,145, 👎🏻155-focus on punch | | Sofia | 75 Rx | | | Hayden P | 200 Rx | * 160-170-185-195-200 | | John L | 165 Rx | 145 - 155 - 165 - 185 attempt, tweaked left shoulder - 135 drop set | | Keith C | 80 Rx | | | Colby | 205 Rx | | | Shane | 195 Rx | | | Jayne | 110 Rx | |
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METCON 9-18-23
(Time, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerk
Bar Facing Burpee
Goal: Sub 11, CAP 15 minutes
Tip: There are numerous transitions in this style of workout. Make sure to move diligently between movements. Once you get through the 7's you're already half way there.
Rx: 95/65
Rx: 75/55
Rx3: 65/45, Sub Regular Burpee
MODWOD 1: 45/35 or 20/15 DB pair, Bodybuilders
MODWOD 2: 20/15 or 15/12 DB pair, Bodybuilder to Box
| 1st | 9:26 Rx | Annalee Mon, Sep 18, 2023 | | 2nd | 9:50 Rx | Debora Mon, Sep 18, 2023 | | 3rd | 10:23 Rx | Taeja Mon, Sep 18, 2023 | | 1st | 11:04 Rx | Shane Mon, Sep 18, 2023 | | 2nd | 11:28 Rx | Hayden P Mon, Sep 18, 2023 | | 3rd | 11:38 Rx | Ethan C Mon, Sep 18, 2023 |
| Taeja | 10:23 Rx | | | Justin R | 14:30 Rx2 | | | Derek N | 11:46 Rx | | | Saori | 13:20 Rx | | | Paul K | 14:28 Rx3 | 75# | | Debora | 9:50 Rx | | | Annalee | 9:26 Rx | | | Sofia | 14:58 Rx2 | | | Ethan C | 11:38 Rx | | | Hayden P | 11:28 Rx | | | John L | 13:48 Rx | | | Keith C | 9:52 | Modwod1 | | Lily Joh | 10:58 Rx | | | Colby | 12:48 Rx | | | Shane | 11:04 Rx | | | Jayne | 15:55 Rx | |
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