WOD Blog
 | Wed, Apr 23 2025 |  |
 | Happy Birthday: Paige C & Sierra Top |
| CARDIOCON 04-23-25 | WARM UP 04-23-25 | METCON 04-23-25 | WEIGHTLIFTING 04-23-25 | Other Results |
CARDIOCON 04-23-25
(Time, Rx2, Rx3)
WARM UP
2x:
Run-100 m
Plate Ground to Overhead-10 reps
Plate Row-10 reps
Plate Rotation-10 reps per side
Plate Plank Walk Over-10 reps
Swimmers-10 reps
Downward Dog Foot Tap-10 reps
METCON
2 mins ON/1 min OFF x 12 Rounds
Run-200 m
AMRAP w/ time remaining:
Rounds 1, 5, 9: Ski Calories
Rounds 2, 6, 10: Burpee
Rounds 3, 7, 11: Alt DB Snatch
Rounds 4, 8, 12: Bike Calories
Rx: 50/35
Rx2: 35/25
Rx3: 25/20, 150 m Run
MODWOD 1: 20/15, Sub 150 m Run, Bodybuilders
MODWOD 2: 15/12, Sub 100 m Run OR 5 Calorie Assault Bike bodybuilder to Box
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WARM UP 04-23-25
(Check In)
20 ON/10 OFF x 6 sets: Jump Rope
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2x:
Air Squat-10 reps
Tempo Goblet Squat-5 reps*
Jump Squat-5 Big Reps
REST 30 secs
*Temp is 3 count down + 1 count pause on coach cue
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Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-5 reps
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Back Squat-10 reps
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METCON 04-23-25
(Time, Rx+, Rx2, Rx3)
For Time:
60 Double Unders
30 DB Front Squat
40 Double Unders
20 DB Front Squat
20 Double Unders
10 DB Front Squat
Goal: Sub 5, CAP 9 minutes
**Please do not drop the DB's.
Rx+: 55's/40's
Rx: 50's/35's
Rx2: Sub Lateral Hops over DB's, 35's/25's
Rx3: Sub Singles, 25's/20's
MODWOD 1: Sub Plate Taps, 20/15 Goblet Squat
MODWOD 2: Sub Plate Taps, Air Squat
| 1st | 5:08 Rx+ | Taeja Wed, Apr 23, 2025 | | 2nd | 4:35 Rx2 | Lily M Wed, Apr 23, 2025 | | 3rd | 5:13 Rx2 | Rachel T Wed, Apr 23, 2025 | | 1st | 5:20 Rx | Ethan C Wed, Apr 23, 2025 | | 2nd | 6:20 Rx | Aaron S Wed, Apr 23, 2025 | | 3rd | 7:56 Rx | Diogo S Wed, Apr 23, 2025 |
| Taeja | 5:08 Rx+ | | | Diogo S | 7:56 Rx | | | Derek N | 4:40 Rx2 | | | Justin R | 5:50 Rx2 | 45sec of double unders per set | | Aaron S | 6:20 Rx | | | Vince | 4:37 | 30# db, du | | Lily M | 4:35 Rx2 | | | Ethan C | 5:20 Rx | | | Rachel T | 5:13 Rx2 | DU/20DB | | Keith C | 4:37 Rx2 | | | Bj | 7:00 Rx2 | | | Sofia | 5:33 Rx2 | |
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WEIGHTLIFTING 04-23-25
(Weight)
25 Minutes
Back Squat
Work up to a heavy 1RM
Optional warm up approach. Goal is to warm up the nervous system by making even jumps in weight that are non-fatiguing. Focus on being fast and explosive out of the bottom and bracing for solid positions.
Bar-10 reps
Second Light Set-10 reps
Moderate loading x 2-3 sets, 5 reps
Moderately heavy sets x 2-3 sets--3 reps
Heavy single x 2-3 sets
Last warm up attempt between 93-95%
101% or new PR attempt
*If you finish early drop weigt by 15-20% and perform a few extra singles.
| 1st | 315 Rx | Taeja Wed, Apr 23, 2025 | | 2nd | 225 Rx | Rachel T Wed, Apr 23, 2025 | | 3rd | 135 Rx | Stacey M Wed, Apr 23, 2025 | | 1st | 435 Rx | Bj Wed, Apr 23, 2025 | | 2nd | 375 Rx | Justin R Wed, Apr 23, 2025 | | 3rd | 365 Rx | Ethan C Wed, Apr 23, 2025 |
| Taeja | 315 Rx | No gear & pain free! Huge win for me | | Scott B | 245 Rx | | | Diogo S | 305 Rx | | | Derek N | 295 Rx | | | Justin R | 375 Rx | 20# PR! | | Aaron S | 225 Rx | | | Vince | 155 Rx | | | Ethan C | 365 Rx | | | Rachel T | 225 Rx | | | Keith C | 165 Rx | | | Bj | 435 Rx | Was a little tall | | Stacey M | 135 Rx | 1RM | | Sofia | 125 Rx | |
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