WOD Blog
 | Fri, Sep 12 2025 |  |
 | Happy Birthday: Leslie & Kara C |
| WARM UP 09-12-25 | METCON 09-12-25 | WEIGHTLIFTING 09-12-25 |
WARM UP 09-12-25
(Check In)
20 ON10 OFF x 8 sets (alt, 4 each)
Plate Thruster
Plate Ground to Overhead
---
Air Squat-15 reps
Jump Squat-10 reps
Band Pull Apart-15 reps
Underhand Pull Apart-10 reps
Bent Over Pull Apart-10 reps
---
Supinated Hang-20 secs
Pause Front Squat-5 reps
Front Squat-5 reps
Pause Push Press (in dip)-5 reps
Thruster-5 reps
|
METCON 09-12-25
(Time, Rx+, Rx2, Rx3)
12 Rounds For Time:
Heavy Wall Ball-6 reps
CTB Pull Up-6 reps
Goal: Sub 10, CAP 15 minutes
Rx+: 30#/10'-20#9'. Sub 3 BMU
Rx: 30#/10'-20#/9'
Rx2: 20#/10-14#/9'. Sub 3 CTB Pull Up/3 Regular Pull Up OR 6 Regular Pull Up, OR 6 Jumping CTB Pull Up
Rx3: 14#/10'-10#/9', Sub Jumping Pull Up
MODWOD 1: 14#/10'-10#/9', Sub Ring Row
MODWOD 2: 10#/8'-6#/8', Sub Ring Row
| 1st | 10:45 Rx | Marnae Fri, Sep 12, 2025 | | 2nd | 8:50 Rx2 | Lily M Fri, Sep 12, 2025 | | 3rd | 9:09 Rx2 | Isis Fri, Sep 12, 2025 | | 1st | 11:48 Rx | Diogo S Fri, Sep 12, 2025 | | 2nd | 9:14 Rx2 | Vince Fri, Sep 12, 2025 | | 3rd | 12:12 Rx3 | Bj Fri, Sep 12, 2025 |
| Vince | 9:14 Rx2 | Reg pull ups | | Diogo S | 11:48 Rx | | | Lily M | 8:50 Rx2 | | | Sofia | 13:20 Rx2 | | | Aleigh | 13:35 Rx3 | Ring rows | | Marnae | 10:45 Rx | | | Joel A | 12:17 Rx3 | | | Isis | 9:09 Rx2 | 20lb ball | | Bj | 12:12 Rx3 | Pull ups . 115 push press |
|
WEIGHTLIFTING 09-12-25
(Weight)
20 Minutes
A1. Thruster (from rack)
2-2-2-2-2
Warm up to a heavy but solid load (maybe 85-90% of last week's heavy), then build up as tolerated to heavy double! Aim to beat last week's top set and/or overall volume.
Focus: Core to extremity and power.
A2. Strict CTB Chin Up
5x4-6 reps
*Use assistance as needed OR swap:
Negatives x 2-3
Lat Pull Down x 10-12 reps
Ring Row x 10-12 reps
*Aim to increase difficulty slightly from previous weeks.
| 1st | 100 Rx | Marnae Fri, Sep 12, 2025 | | 2nd | 95 Rx | Aleigh Fri, Sep 12, 2025 | | 3rd | 70 Rx | Sofia Fri, Sep 12, 2025 | | 1st | 225 Rx | Diogo S Fri, Sep 12, 2025 | | 2nd | 185 Rx | Justin R Fri, Sep 12, 2025 | | 3rd | 115 Rx | Vince Fri, Sep 12, 2025 |
| Vince | 115 Rx | | | Diogo S | 225 Rx | | | Justin R | 185 Rx | | | Sofia | 70 Rx | | | Aleigh | 95 Rx | Failed at 100 | | Marnae | 100 Rx | 105 for 1 rep. Needed more time | | Joel A | 95 Rx | | | Tia N | 65 Rx | Struggling with heart today. Took it easy! |
|
