WOD Blog

Mon, Jan 7

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!: 8:30AM free for anyone modifications will be provided.
Happy Birthday Kimberly A
Most Recent Benchmark:
FRAN 9/20/19 on Sep 27, 2019 (72 days ago)
Metcon: METCON 1/7/19Skill: ABCON 8/13/2019Warm Up: WARM UP 1/7/18SHRED 1/7/19Other Posted Results

METCON 1/7/19

Metcon: Reps-Rx3+
5 Rounds for MAX REPS:  

Powerclean and Jerk (165#/115#)-1 min
REST 1 min
Burpee Pull Up-1 min
REST 1 min

Goal: 75+ Reps

Tip: This workout has a 1:1 work/rest ratio. SPRINT while you are working! Consider quick singles with the barbell but make sure to pick it right back up upon dropping it. The clean and jerk in this workout is meant to be moderately heavy. Work with the coach to find an appropriate weight for you even if it's in between levels!

Rx: As written
Rx2: 115#/75#, sub Burpee jumping Pull Up
Rx3: Sub DB pair GTO, regular burpee

1st95 Alyssa C Mon, Jan 7, 2019
2nd87 Alyssa D Mon, Jan 7, 2019
Janelle Mon, Jan 7, 2019
3rd81 Saori Mon, Jan 7, 2019
1st80 +Wesly Mon, Jan 7, 2019
2nd60 +eli Mon, Jan 7, 2019
3rd113 Seth B Mon, Jan 7, 2019

Eric F95 Rx
Vince105 Rx2
Cammon80 Rx2 145 lb
Kai75 Rx2 fix your jerk, jerk!
JASON BEN64 Rx2 1st 3 sets @ 165, last 2 @ 135
Alfonso97 Rx2
Jessie82 Rx2
Cherise104 Rx2
Alyssa C95 Rx
Julia188  SA DB clean and jerk (50#), SA DB Deadlift (35#)
Boots81 Rx
Ryan P78 Rx
Janelle87 Rx
Ian96 Rx2 115#
Eric M76 Rx
Sandra D71  65#
Tracie78  65#
Heather Lo118  24lb db powerclean, bar burpee
Rhea132  16lb db, bar burpees
Diana101  65#, jumping pullups, should have probably done 70 or 75#
Katheryn84 Rx2 85# c&j, jpu
LuAnn79 Rx
Seth B113 Rx Tried a few BMU’s didnt think I could stay above 5
Rebecca W79 Rx2
Spencer C105 Rx
Jonathan A87 Rx2 32 C&J 55 Burps
Scott B98 Rx2 17+18+21+21+21
Megan A81  #85
eli60 Rx+
Keith107reps Rx3 Clean high pulls 95#
Rachel T75 Rx
Hayleigh78 Rx
Jayne60 Rx2
Steven P53 Rx2
Brett L85  145# clean and jerk
Louise70 Rx3
Wesly80 Rx+ 10 C&J, 6 Burpee BMU
Josh79 Rx
Brian S95 Rx2
John Lu94 Rx
Alyssa D87 Rx
Bj78 Rx2
Deven91 Rx
Saori81 Rx Messed up the time on 1st round

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