WOD Blog
 | Wed, Sep 24 2025 |  |
 | Happy Birthday: Sara G & Lily Joh |
| CARDIOCON 09-24-25 | METCON 09-24-25 | WEIGHTLIFTING 09-24-25 | WARM UP 09-24-25 |
CARDIOCON 09-24-25
(Time, Rx2, Rx3)
WARM UP
Ski-20/15 Calories
Jog-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m per side
Skips-20 m
Butt Kickers-20 m
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Spiderman + Thor Rot-5 reps per side
Downard Dog-30 secs
CARDIO
3 Rounds For Time:
Run-800 m
Ski-40/30 Calories
Single Under-160 reps
Butterfly Sit Up-40 reps
Goal: Sub 30, CAP 37 minutes
Rx: As written
Rx2: As written
Rx3: Sub 600 m Ruh, 120 Singles
MODWOD 1: Sub 600 m Run, 30/25 Calories, 100 Plate Taps, 30 Anchored Sit Up
MODWOD 2: Sub 400 m Run OR 1200 m Bike Erg, 25/20 Calories, 80 Plate Taps, Assisted Sit Ups
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METCON 09-24-25
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1: 7.8)
Calorie Row or Ski
Reverse Burpee
**Every 2 rounds: (after 9, 7, 5, 3, 1)
2 Wall Walks
Goal: Sub 11, CAP 15 minutes
Rx+: Sub 25 Foot Handstand Walk for Wall Walks
Rx: As written
Rx2: Sub 1 Partial Wall Walk, Elevated Reverse Burpee as needed
Rx3: Sub 1 Partial Wall OR 1 Bear Crawl 25 feet forward + backward = 1 rep, Elevated Reverse Bupree
MODWOD 1: Sub 1 Bear Crawl 25 feet forward + backward = 1 rep, Elevated Revrse Burpee
MODWOD 2: Sub 20 Plank Shoulder Tap (elevated as tolerated for Wall Walk, Sub 9 reps down to 1 rep. Elevated Reverse Burpee
| 1st | 11:12 Rx | Marnae Wed, Sep 24, 2025 | | 2nd | 11:40 Rx | Isis Wed, Sep 24, 2025 | | 3rd | 11:48 Rx | Saori Wed, Sep 24, 2025 | | 1st | 12:58 Rx+ | Xavier A Wed, Sep 24, 2025 | | 2nd | 10:10 Rx | Ethan C Wed, Sep 24, 2025 | | 3rd | 10:49 Rx | Shane Wed, Sep 24, 2025 |
| Vince | 11:14 Rx | | | Marnae | 11:12 Rx | | | Sofia | 13:23 Rx | | | Justin R | 12:50 Rx | | | Taeja | 13:45 Rx | | | Derek N | 11:55 Rx | | | Aleigh | 14:11 Rx2 | | | Sara G | 15:00 Rx | lol... those wall walks didn't happen after 5 | | Saori | 11:48 Rx | | | Ethan C | 10:10 Rx | | | Isis | 11:40 Rx | | | Shane | 10:49 Rx | | | Xavier A | 12:58 Rx+ | |
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WEIGHTLIFTING 09-24-25
(Weight)
20 Minutes:
Split OR Push Jerk
5-8 Sets of 3. (buliding as tolerated)
Split jerk is preferred. If you're new to this movement, stay lighter to work technique. Otherwise start at a moderate load and build to a solid set that still allows great form and speed.
| 1st | 155 Rx | Taeja Wed, Sep 24, 2025 | | 2nd | 105 Rx | Saori Wed, Sep 24, 2025 | | 3rd | 95 Rx | Marnae Wed, Sep 24, 2025 | | 1st | 215 Rx | Bj Wed, Sep 24, 2025 | | 2nd | 155 Rx | Scott B Wed, Sep 24, 2025 | | 3rd | 135 Rx | Derek N Wed, Sep 24, 2025
Justin R Wed, Sep 24, 2025 |
| Vince | 125 Rx | | | Scott B | 155 Rx | | | Marnae | 95 Rx | | | Sofia | 80 Rx | | | Justin R | 135 Rx | Late and only by had time for 2 sets | | Taeja | 155 Rx | | | Derek N | 135 Rx | | | Aleigh | 75 Rx | | | Sara G | 80 Rx | | | Saori | 105 Rx | Shoulder pain. Practice catching it. | | Xavier A | 75 Rx | | | Isis | 85 Rx | | | Shane | 115 Rx | | | Bj | 215 Rx | |
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WARM UP 09-24-25
(Check In)
2x:
DB/KB Overhead Carry-20 m R/L
DB/KB High Pull-5 reps per side
DB/KB Strict Press-5 reps per side
Swimmers-10 reps
Hollow Rock-10 reps (back and forth=1 rep)
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Barbell Strict Press-10 reps
Pause Push Press-5 reps
Push Press-5 reps
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Split Jerk Foot Work
Dip and Split (hands on hips)-5 reps
Dip and Split (hands at shoulders-5 reps
Dip and Punch-5 reps
Dip and Punch + Hold w/ Barbell-5 reps
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