WOD Blog
 | Tue, Dec 26 2023 |  |
 | Happy Birthday: Miracle |
| WEIGHTLIFTING 12-26-23 | METCON 12-26-23 | WARM UP 12-26-23 |
WEIGHTLIFTING 12-26-23
(Weight)
20 Minutes:
Find a 3RM Thruster*
Find a 3RM Weighted Chin Up
*From ground. Athletes can cluster their first rep if desired and then perform 2 additional thrusters.
*Record your heaviest thruster load as score. Note weighted chin up in comments.
*If still working on chin ups Sub:
5 x 3 Negatives
5 x 6-8 Band Assisted
5 x 8-10 Supinated Lat Pull Downs
| 1st | 175 Rx | Taeja Tue, Dec 26, 2023 | | 2nd | 115 Rx | Rachel T Tue, Dec 26, 2023 | | 3rd | 60 Rx | Sofia Tue, Dec 26, 2023 | | 1st | 185 Rx | Bj Tue, Dec 26, 2023 | | 2nd | 115 Rx | Vince Tue, Dec 26, 2023 | | 3rd | 75 Rx | Keith C Tue, Dec 26, 2023 |
| Vince | 115 Rx | 50# chin up | | Taeja | 175 Rx | | | Sofia | 60 Rx | BW chin ups | | Keith C | 75 Rx | Chin-ups 25# | | Bj | 185 Rx | | | Rachel T | 115 Rx | |
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METCON 12-26-23
(Reps, Rx2, Rx3)
15 min AMRAP:
10 Wall Ball
10 Toes to Bar
10 Box Jumps
*Courtesy of crossfit.com
Goal: 225+ reps (7.5 rounds+)
Rx: 20#/10'-14#/9', 24''/20'', Step down required
Rx2: 14#/10'-10#/9', 24''/20'' Step Ups OR 20''/16'' Box Jumps, Sub Hanging Leg Raise
Rx3: 14#/10'-10#/9', 20''/16'', Step Ups Allowed, Sub KTC
MODWOD 1: 10#/8'-6#/8', 20''/16'', Step Ups Allowed, Sub Lying Toes to Bar
MODWOD 2: 10#/8'-6#8', Plate Step Ups, Sub Lying Toes to Bar
| 1st | 227 Rx | Rachel T Tue, Dec 26, 2023 | | 2nd | 198 Rx | Taeja Tue, Dec 26, 2023 | | 3rd | 270 Rx2 | Sofia Tue, Dec 26, 2023 | | 1st | 235 Rx | Vince Tue, Dec 26, 2023 | | 2nd | 215 Rx | Hayden P Tue, Dec 26, 2023 | | 3rd | 263 Rx2 | Bj Tue, Dec 26, 2023 |
| Vince | 235 Rx | | | Taeja | 198 Rx | 6+18 | | Sofia | 270 Rx2 | | | Angie | 222 Rx2 | | | Hayden P | 215 Rx | | | Keith C | 210 Rx3 | | | Rachel T | 227 Rx | | | Bj | 263 Rx2 | 20lb WB |
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WARM UP 12-26-23
(Check In)
45 ON/15 OFF x 10 minutes
1. Step Ups
2. Plate Overhead Press
3. Plate Squat
4. Plate Row
5. Plate Rotation (switch halfway)
6. Inchworm + Upward Dog
7. Thumbs Up/Breaststrokes
8. Samson Stretch to Hammy R
9. Samson Stretch to Hammy L
10. Praying Pose/Downward Dog
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Thruster-10 reps
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Supinated Hang-20 secs
Scap Pull-10 reps
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Explain weightlifting
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COOLDOWN
Single Leg Saddle-1 min R/L
Puppy Dog-1 min
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
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