WOD Blog

Mon, Jan 14 2019

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!: 8:30AM free for anyone modifications will be provided.
Most Recent Benchmark:
GRACE 2-10-20 on Feb 10, 2020 (8 days ago)
Metcon: METCON 1/14/19Skill: SKILL WORK 1/14/19SLX: SL9 OPTIONAL WORKOUTSHRED 1/14/19Warm Up: WARM UP 1/14/19

METCON 1/14/19

Metcon: Reps-Rx3+
15 min AMRAP:


Jump CTB Pull Ups
Sit ups
Push balls (20#/10’-14/9’)

Goal: 300+ Reps

Tip: You are meant to keep moving the entire workout! Establish a steady pace, make fast transitions, and start off your week right!

Rx+: Sub CTB Pull Up, Medball Sit Ups (20#/14#)
Rx: As written
Rx2: 14#/10'-10#/9'
Rx3: Sub Ring Rows, 10#/8'-6#/8' or see coach for MODWOD.

1st189 +Janelle Mon, Jan 14, 2019
2nd430 Alyssa C Mon, Jan 14, 2019
3rd410 Saori Mon, Jan 14, 2019
1st282 +Nate Mon, Jan 14, 2019
2nd262 +Wesly Mon, Jan 14, 2019
3rd253 +Eric M Mon, Jan 14, 2019

Kai295 Rx2
Nick180 Rx
Grant H390 Rx Finished 2nd round of 20
Charles430 Rx
Heikoti120 Rx
Vince338 Rx
Ryan P313 Rx
Julia420  DB high pull (25#), sit ups, DB push press (25#)
Alyssa C430 Rx
Jessie300 Rx here for it
Ian270 Rx
Janelle189 Rx+
Eric M253 Rx+
Tracie290  10# ball
Kristin200 Rx
Sandra D318 Rx
Gavin126 Rx2
Heather Lo229 Rx3
Luis M413 Rx
Katheryn255 Rx
Cherise210 Rx maybe? can't remember
Bill270 Rx
Saori410 Rx
Seth B468 Rx
Katriel-Maria345 Rx
Spencer C449 Rx
Laura EAMRAP completed first round of 15  mod ctb, push ups,
Anisha290 Rx
Rebecca W270 Rx
Kou328 Rx2
Wesly262 Rx+
Nate282 Rx+
Deven345 Rx
Brett L290 Rx
Jayne255 Rx
Hayleigh280 Rx mostly rx+
Louise270 Rx3
Rachel T320 Rx
Bj220 Rx
Todd N218 Rx+
Joshua B135 Rx+
Sarah D150 Rx2

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