WOD Blog
 | Wed, Feb 12 2025 |  |
 | Happy Birthday: Trace |
| WARM UP 02-12-25 | CARDIOCON 02-12-25 | WEIGHTLIFTING 02-12-25 | METCON (CLASS BATTLE) 02-12-25 |
WARM UP 02-12-25 (Check In) 40 ON/20 OFF x 2 Plate Tap Plate Ground to Overhead Plate Rotation ---- Clean Grip Deadlift-10 reps Hang Clean High Pull-10 reps Strict Press-10 reps Barbell Good Morning-10 reps ---- Alt Snow Angel-10 reps Alt Scorpion-10 reps Supine Leg Swing-10 reps ---- Powerclean and Push Jerk-5 reps
| Aaron S | Yes | Yes | | Vince | Yes | Yes | | Catherine | Yes | |
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CARDIOCON 02-12-25 (Reps, Rx2, Rx3) WARM UP: Shuttle Run-1 min Step Up-1 min Plate Ground to Overhead-1 min ---- Inchworm + Upward Dog-5 reps Spiderman + Thor Rot-5 reps R/L Alt Scoprion-10 reps Downward Dog-30 secs CARDIOCON 30 MInute Timer, 30 ON/30 OFF for MAX reps: Bike-12/9 Calories Alt DB Snatch-12 reps Box Jump-12 reps Row-12/9 Calories Shuttle Run-12 reps (10 m=1 rep, touch ground) Rx: 50/35, 24''/20'' Rx2: 35/25, 24''/20'' Step Ups Allowed Rx3: 25/20, 20''/16'' Step Ups Allowed MODWOD 1: 20/15, 20''/16'' Step UPs Allowed MODWOD 2: 15/12, Plate Step Ups, Sub 10 reps of each 10/7 Calories
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WEIGHTLIFTING 02-12-25 (Weight) 18 Minutes Work up to a heavy Touch N Go Powerclean and Push Jerk
| 1st | 210 Rx | Taeja Wed, Feb 12, 2025 | | 2nd | 145 Rx | Debora Wed, Feb 12, 2025 | | 3rd | 135 Rx | Leslie Wed, Feb 12, 2025 | | 1st | 275 Rx | Ammon S Wed, Feb 12, 2025 | | 2nd | 245 Rx | Bj Wed, Feb 12, 2025 | | 3rd | 225 Rx | Ethan C Wed, Feb 12, 2025 |
| Aaron S | 175 Rx | | | Leslie | 135 Rx | | | Nikki | 120 Rx | | | Ammon S | 275 Rx | | | Marnae | 115 Rx | | | Chris F | 100 Rx | | | Debora | 145 Rx | Paused on shoulder | | Justin R | 217 Rx | | | Taeja | 210 Rx | | | Derek N | 175 Rx | | | Sofia | 85 Rx | | | Ethan C | 225 Rx | Attempted 245 but no jerk | | Bj | 245 Rx | |
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METCON (CLASS BATTLE) 02-12-25 (Weight) 10 min AMRAP: Ground to Overhead for MAX #'s *Athletes choose weight and style of lift they do. DB's, Barbell's, KB's or Plates can be used. Athletes are allowed to mix implements used as long as they track their overall weight lifted!
| 1st | 8870 Rx | Taeja Wed, Feb 12, 2025 | | 2nd | 6000 Rx | Leslie Wed, Feb 12, 2025 | | 3rd | 5865 Rx | Debora Wed, Feb 12, 2025 | | 1st | 10935 Rx | Ethan C Wed, Feb 12, 2025 | | 2nd | 10395 Rx | Bj Wed, Feb 12, 2025 | | 3rd | 9450 Rx | Ammon S Wed, Feb 12, 2025 |
| Vince | 6850 Rx | | | Aaron S | 6300 Rx | | | Ammon S | 9450 Rx | | | Nikki | 5220 Rx | | | Marnae | 5460 Rx | | | Leslie | 6000 Rx | | | Chris F | 2445 Rx | | | Debora | 5865 Rx | | | Justin R | 7085 Rx | | | Taeja | 8870 Rx | 8550 barbell, 120 plate, 200 DB | | Derek N | 8360 Rx | | | Sofia | 3960 Rx | 55lb barbell, 72 reps | | Ethan C | 10935 Rx | 81 reps @ 135# | | Bj | 10395 Rx | 77@135lbs | | Aria | 5045 Rx | | | Tracie | 4715 Rx | |
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Taeja 9:09am
Tbh — can we retest this later in the year lol?? My strategy the 1st 5 min. went to 💩, then much better the next 5 min.
