WOD Blog
 | Wed, Feb 11 |  |
 | Happy Birthday: Sofia & Lily M |
| CARDIOCON 02-11-26 | WARM UP 02-11-26 | METCON 02-11-26 | WEIGHTLIFTING 02-11-26 |
CARDIOCON 02-11-26 (Time) WARM UP Ski-1 min C2 Bike-1 min Row-1 min --- Inchworm + Upward Dog-5 reps Spiderman + Thor Rot-5 reps R/L Downward Dog-30 secs CARDIO Every 4 minutes x 8 sets: Ski-12/9 Calories Bike-12/9 Calories Row-12/9 Calories REST w/ time remaining Goal: Sub 2:30 per round Rx+ 15/12 Calories Rx-Rx3: As written MODWOD 1: 10/7 Calories MODWOD 2: 8/6 Calories
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WARM UP 02-11-26 (Check In) Shuttle Run-2 minutes ---- Plank Shoulder Tap-20 reps Cat-Cow-10 reps Bird Dog-10 reps Quadruped Thoracic Opener-5 reps per side Side Lying Windmill-5 reps per side Alt Snow Angel-20 reps Downward Dog Shoulder Tap-20 reps ---- Bench Press (2 count pause) together-5 reps
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METCON 02-11-26 (Time, Rx+, Rx2, Rx3) 5 Rounds For Time: Hang Powersnatch-10 reps Shuttle Run-5 reps Pull Up-10 reps Shuttle Run-5 reps *10 m=1 rep, touch ground Goal: Sub 11, CAP 15 minutes Rx+: Sub CTB Pull Up, 95/65 Rx: 75/55 Rx2: 65/45, Sub Ring OR Inverted Row Rx3: 45/35, Sub Ring OR Inverted Row MODWOD 1: 20/15 DB Snatch, Sub Ring OR Inverted Row MODWOD 2: 15/12 DB Snatch, Sub Ring OR Inverted Row, 3 Shuttle Runs
| 1st | 9:16 Rx | Taeja Wed, Feb 11, 2026 | | 2nd | 9:42 Rx | Lily M Wed, Feb 11, 2026 | | 3rd | 11:24 Rx | Saori Wed, Feb 11, 2026 | | 1st | 8:47 Rx+ | Brandon He Wed, Feb 11, 2026 | | 2nd | 8:21 Rx | Ethan C Wed, Feb 11, 2026 | | 3rd | 8:35 Rx | Kenneth Wed, Feb 11, 2026 |
| Karlene | 11:33 Rx3 | | | Sara G | 10:10 Rx3 | Should have done 40 | | Diogo S | 10:42 Rx | | | Scott B | 15:00 DNF Rx2 | 4 rounds | | Brandon He | 8:47 Rx+ | | | Lily M | 9:42 Rx | ring rows | | Alec | 12:37 Rx2 | | | Sofia | 12:47 Rx2 | | | Taeja | 9:16 Rx | | | Jennifer D | 13:58 | 25 lb bar, ring rows 8 instead of 10 | | Shane | 11:24 Rx | | | Landon | 10:49 Rx | | | Saori | 11:24 Rx | | | Ethan C | 8:21 Rx | | | Kenneth | 8:35 Rx | | | Aleigh | DNF Rx2 | Tweaked a nerve in my back after 1.5 rounds | | Lily Joh | 13:55 Rx | | | Justin R | 11:51 Rx | | | Bj | 10:00 Rx | | | Heikoti | 14:50 Rx3 | Ring rows #75 |
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WEIGHTLIFTING 02-11-26 (Weight) 20-22 Minutes A1. Pause Bench Press (2 count PAUSE on chest) 4-5 sets x 6 reps (2 count pause) *Start working sets around 65% of regular max. Prioritize the PAUSE to build strength off the chest. A2. Dumbbell Row-4-5 sets x 8-12 reps per side
| 1st | 110 Rx | Aleigh Wed, Feb 11, 2026 | | 2nd | 105 Rx | Taeja Wed, Feb 11, 2026 | | 3rd | 85 Rx | Nikki Wed, Feb 11, 2026 | | 1st | 275 Rx | Heikoti Wed, Feb 11, 2026 | | 2nd | 215 Rx | Bj Wed, Feb 11, 2026 | | 3rd | 205 Rx | Kenneth Wed, Feb 11, 2026 Ethan C Wed, Feb 11, 2026 Diogo S Wed, Feb 11, 2026 |
| Karlene | 75 Rx | | | Sara G | 70 Rx | 70 but 35 row 🥲 | | Diogo S | 205 Rx | | | Saori | 80,30 Rx | | | Scott B | 150 Rx | | | Lily M | 80 Rx | | | Sofia | 65 Rx | 20# DB row | | Alec | 125 Rx | 30 row | | Taeja | 105 Rx | | | Jennifer D | 60 Rx | 20lbs dumbell | | Shane | 155 Rx | | | Landon | 135 Rx | | | Marnae | 75 Rx | 35 | | Ethan C | 205 Rx | | | Kenneth | 205 Rx | | | Aleigh | 110 Rx | 35 DB | | Justin R | 135 Rx | | | Keith C | 100 Rx | | | Bj | 215 Rx | | | Heikoti | 275 Rx | | | Nikki | 85 Rx | |
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