WOD Blog
 | Wed, Aug 27 2025 |  |
 | Happy Birthday: Landon & Samantha H |
| CARDIOCON 08-27-25 | WARM UP 08-27-25 | METCON 08-27-25 | WEIGHTLIFTING 08-27-25 | Other Results |
CARDIOCON 08-27-25 (Reps, Rx2, Rx3) WARM UP Row or ski-20/15 Calories --- 2x: 15 Band Pull Apart 20 Plank Shoulder Tap 20 sec Supinated Hang 10 Scap Pulls ABCON EMOM x 12 1. Ab Roll Out-10-12 reps 2. Side Plank Side 1-30 secs 3. Side Plank Side 2-30 secs 4. Strict Toes to Bar-8-12 reps* *Sub knee raise or lying option as needed. CARDIO 'Cindy' 20 Minute AMRAP: 5 Pull Up 10 Push Up 15 Air Squat Goal: 15+ rounds Rx: As written Rx2: Sub Ring Row, Incline Push Up
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WARM UP 08-27-25 (Check In) Shuttle Run OR Machine Calories-2 minutes ---- 45 ON/15 OFF Kang Squat Inchworm + 2 Push Ups Spiderman to Hammy R Spiderman to Hammy L Praying Pose to Hammy ---- Pause Back Squat-5 reps Back Squat-10 reps
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METCON 08-27-25 (Time, Rx2, Rx3) FOR TIME: Row-42/35 Calories ---- 21-15-9: Deadlift Bar Facing Burpee ---- Bike-42/35 Calories *Swap bike and row as needed. Goal: Sub 13, CAP 16 minutes Rx: 225/155 Rx2: 185/125 Rx3: 155/105, Sub 35/30 Calories MODWOD 1: 135/95, Sub 35/30 Calories, Sub Bodybuilders MODWOD 2: 115/75, Sub 30/25 Calories, Sub Bodybuilder to Box
| 1st | 11:24 Rx | Taeja Wed, Aug 27, 2025 | | 2nd | 12:42 Rx2 | Marnae Wed, Aug 27, 2025 Saori Wed, Aug 27, 2025 | | 3rd | 14:31 Rx3 | Sofia Wed, Aug 27, 2025 | | 1st | 9:56 Rx | Brandon He Wed, Aug 27, 2025 | | 2nd | 11:51 Rx | Hayden P Wed, Aug 27, 2025 | | 3rd | 12:40 Rx | Colby Wed, Aug 27, 2025 |
| Isis | 12:10 @115 lbs | Somewhere in between | | Vince | 12:59 Rx3 | | | Brandon He | 9:56 Rx | | | Hayden P | 11:51 Rx | | | Taeja | 11:24 Rx | | | Saori | 12:42 Rx2 | | | Justin R | 16:00 Rx2 | 9 cal into the bike | | Diogo S | 15:59 Rx | | | Sofia | 14:31 Rx3 | 115lb deadlift | | Ethan C | 12:42 Rx | | | Marnae | 12:42 Rx2 | 135 | | Colby | 12:40 Rx | | | Scott B | 16:00 DNF Rx3 | |
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WEIGHTLIFTING 08-27-25 (Weight) 22 Minutes Back Squat 10-10-10-10 Building from around 65% of max. Aim to have 1-2 reps in reserve on last 1-2 sets. REST 2-3 minutes between sets. Aim to beat last week in overall volume or top set loading as tolerated.
| 1st | 225 Rx | Taeja Wed, Aug 27, 2025 | | 2nd | 155 Rx | Debora Wed, Aug 27, 2025 | | 3rd | 135 Rx | Marnae Wed, Aug 27, 2025 Saori Wed, Aug 27, 2025 | | 1st | 280 Rx | Ethan C Wed, Aug 27, 2025 | | 2nd | 255 Rx | Justin R Wed, Aug 27, 2025 | | 3rd | 235 Rx | Hayden P Wed, Aug 27, 2025 |
| Hayden P | 235 Rx | | | Scott B | 155 Rx | | | Taeja | 225 Rx | | | Saori | 135 Rx | Still has more in tank. Next week go for 145 | | Justin R | 255 Rx | | | Diogo S | 225 Rx | | | Nikki | 125 Rx | | | Sofia | 100 Rx | | | Ethan C | 280 Rx | 225, 245, 265, 280 | | Marnae | 135 Rx | | | Debora | 155 Rx | | | Joel A | 95 Rx | |
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