WOD Blog
 | Fri, Jun 27 2025 |  |
 | Happy Birthday: Jennifer D |
| METCON 06-27-25 | WARM UP 06-27-25 | WEIGHTLIFTING 06-27-25 |
METCON 06-27-25 (Time, Rx+, Rx2, Rx3) FOR TIME 30-20-10: Heavy Wall Ball Deadlift Goal: Sub 8, CAP 12 minutes Rx+: 30/10'-20/9', 225/155 Rx: 30/10'-20/9', 185/125 Rx2: 20/10-14#/9', 155/105 Rx3: 14#/10'-10/9', 125/85 MODWOD 1: 10/8'-6/8', 115/75 MODWOD 2: 10/8'-6/8', 75/55
| 1st | 6:56 Rx | Marnae Fri, Jun 27, 2025 | | 2nd | 6:56 Rx2 | Nikki Fri, Jun 27, 2025 | | 3rd | 8:32 Rx2 | Sofia Fri, Jun 27, 2025 | | 1st | 9:08 Rx+ | Bj Fri, Jun 27, 2025 | | 2nd | 7:48 Rx | Ethan C Fri, Jun 27, 2025 | | 3rd | 9:20 Rx | Aaron S Fri, Jun 27, 2025 |
| Cherise | 7:42 Rx3 | | | Vince | 7:59 Rx2 | | | Marnae | 6:56 Rx | | | Sofia | 8:32 Rx2 | | | Nikki | 6:56 Rx2 | | | Aaron S | 9:20 Rx | | | Bj | 9:08 Rx+ | | | Tia N | 12:00 Rx3 | Couldn’t finish the last 10’s | | Ethan C | 7:48 Rx | | | Justin R | 7:53 Rx2 | |
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WARM UP 06-27-25 (Check In) 45 ON/15 OFF: Air Squat Clean Grip Deadlift Band Pull Apart Band Press Band Int/Ext Rotation ---- Pause Clean Pull-3 reps *Pause below knee, above knee, mid thigh, power + Shrug --- Powerclean + Pause in catch-3 reps --- Pause Front Squat-5 reps --- Squat Clean-5 reps --- Strict Press-5 reps Push Jerk-5 reps Split Jerk OR Push Jerk-5 reps
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WEIGHTLIFTING 06-27-25 (Weight) 20 MInutes Full Clean + Jerk (push or split) 2-2-2-2-2 Building from around 75% of max to a heavy set for today. Looking to get solid WORKING sets (challenging). Aim to beat last week on a couple sets as tolerated.
| 1st | 120 Rx | Marnae Fri, Jun 27, 2025 | | 2nd | 90 Rx | Sofia Fri, Jun 27, 2025 | | 3rd | 75 Rx | Cherise Fri, Jun 27, 2025 | | 1st | 225 Rx | Bj Fri, Jun 27, 2025 Diogo S Fri, Jun 27, 2025 | | 2nd | 215 Rx | Justin R Fri, Jun 27, 2025 Ryan Pow Fri, Jun 27, 2025 | | 3rd | 205 Rx | Ethan C Fri, Jun 27, 2025 |
| Cherise | 75 Rx | | | Nikki | 65,85,105,110 Rx | | | Marnae | 120 Rx | | | Ryan Pow | 215 Rx | | | Sofia | 90 Rx | Failed last jerk @ 95lb | | Derek N | 145 Rx | | | Diogo S | 225 Rx | | | Bj | 225 Rx | | | Tia N | 45 Rx | Little by little | | Ethan C | 205 Rx | | | Justin R | 215 Rx | |
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