WOD Blog
 | Fri, Sep 26 2025 |  |
 | Happy Birthday: Madison R |
| METCON 09-26-25 | WEIGHTLIFTING 09-26-25 | WARM UP 09-26-25 |
METCON 09-26-25
(Time, Rx+, Rx2, Rx3)
For Time:
45 DB/KB Deadlift (pair)
45 STO (barbell)
45 DB/KB Front Squat (pair)
45 Sumo Deadlift High Pull (barbell)
Goal: Sub 12, CAP 16 minutes
Rx+: 60/40 pair, 115/75 Barbell
Rx: 50-53/35 pair, 95/65 Barbell
Rx2: 35/25-26 pair, 75/55
Rx3: 25-26/20 pair, 65/45
MODWOD 1: 20/15 pair, 45/35 OR 20/15 DB pair (35/26 KB SDHP)
MODWOD 2: 15/12 pair, 15/12 DB pair, 26/20 KB SDHP, 35 reps of each
| Taeja | 9:58 Rx+ | | | Saori | 11:55 Rx3 | 65, 30, air squat | | Sofia | 12:27 Rx2 | | | Marnae | 13:24 Rx | …I think that was my score | | Keith C | 14 Rx3 | | | Leslie | 11:52 Rx | | | Tia N | 16:00 DNF Rx3 | Missed 15 sumo deadlift hp |
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WEIGHTLIFTING 09-26-25
(Weight)
20 Minutes
5-8 Sets: (all full/squat clean)
1 Clean Grip Deadlift
1 Above the Knee Clean
1 Below the Knee Clean
1 Clean
*Athletes are permitted to reset their hands on the rep from the ground. Aim to start at a moderate load and make small jumps as tolerated. Focus on positions, speed, and form over load today.
| 1st | 205 Rx | Taeja Fri, Sep 26, 2025 | | 2nd | 135 Rx | Leslie Fri, Sep 26, 2025 | | 3rd | 125 Rx | Marnae Fri, Sep 26, 2025 | | 1st | 155 Rx | Scott B Fri, Sep 26, 2025 | | 2nd | 75 Rx | Keith C Fri, Sep 26, 2025 |
| Scott B | 155 Rx | | | Taeja | 205 Rx | | | Saori | 105 Rx | | | Sofia | 85 Rx | | | Marnae | 125 Rx | | | Keith C | 75 Rx | | | Leslie | 135 Rx | | | Tia N | 65 Rx | |
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WARM UP 09-26-25
(Check In)
2x:
Jumping Jacks-30 secs
Barbell Deadlift-5 reps
Bradford Press-5 reps
Strict Press-5 reps
Front Squat-5 reps
Good Morning-5 reps
Back Squat-5 reps
Front Rack Stretch on Back-20 secs
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Standing YTW's-10 reps each
Side Plank off Hand-20 secs per side
Praying Pose to Hammy-5 reps
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Pause Clean Grip Pull-5 reps
Below Knee/Above Knee/Shrug
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Hang Clean Grip High Pull (above knee)-3 reps
Hang Clean Grip High Pull (below knee)-3 reps
Clean Grip High Pull-3 reps
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(pause in catch)
Clean Grip Deadlift-1 rep
Hang Squat Clean (above knee)-1 rep
Hang Squat Clean (below knee)-1 rep
Squat Clean-1 rep
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