WOD Blog
 | Mon, Jan 24 2022 |  |
 | Gymversary: Chip(6) & Lynn S(6) |
| Monday 24 January 2022 | HIIT-Fit 24 January 2022 |
Monday 24 January 2022
(Rounds, Rx2, Rx3)
Weightlifting:
Every 90 sec for 12 minutes
3 Paused Front Squats * @70%
*1 second pause at bottom
RX 3:
3 Reps @ Build To Moderate
THEN:
AMRAP 12 mins
12 Cal Bike
12 DB Thrusters @ 50/35 lbs x 2
12 Bar facing burpees
RX 2:
10 Cal Bike
12 DB Thrusters @ 35/25lbs x 2
10 Bar Facing Burpee
RX 3:
8 Cal Bike/Ski/Row
8 DB Thrusters @light
8 Burpees
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| 1st | 4+5 Rx2 | Nichole Mon, Jan 24, 2022 | | 2nd | 3+14 Rx2 | Samantha Sy Mon, Jan 24, 2022 | | 3rd | 4+7 Rx3 | Alice Mon, Jan 24, 2022 | | 1st | 3+20 Rx | Luke Sy Mon, Jan 24, 2022 | | 2nd | 3+4 Rx | John B Mon, Jan 24, 2022 | | 3rd | 2+34 Rx | Charles S Mon, Jan 24, 2022 |
| Nick T | 3+19 Rx2 | | | Corie | 3+24 Rx2 | | | Megan L | 3+10 Rx2 | | | Nichole | 4+5 Rx2 | | | Mauricio | 2+30 Rx2 | | | Hillary | 3+8 Rx2 | | | Dave | 3+14 Rx2 | | | Sydney N | 4+1 Rx3 | | | Andrew b | 2+27 Rx2 | | | Paige b | 3+7 Rx2 | | | Kristie W | 3+17 Rx3 | Rx2 reps | | Michelle M | 4 Rx3 | | | Michael M | 4 Rx3 | | | Nikki | 3 Rx3 | | | Lynn S | 3 Rx3 | | | Silver-Leigh | 3 Rx2 | | | Chip | 3 Rx3 | | | Redj | 3+10 Rx3 | | | Skye | 4 Rx3 | | | Andrea C | 4 Rx3 | | | Nancy J | 3+7 Rx3 | | | Bill | 4+12 Rx3 | | | Adam D | 3+19 Rx2 | | | Molly O | 4+5 Rx3 | | | Malissa | 4+3 Rx3 | | | Laura B | 4+2 Rx3 | | | Codey | 4 Rx | | | Charlie E | 4+3 Rx3 | | | Alice | 4+7 Rx3 | | | grant b | 3+24 Rx | | | Kelley P | 3+18 Rx2 | | | Josh N | 4+3 Rx3 | | | Ben K | 3 Rx2 | | | Keith l | 3+10 Rx2 | | | Nilsson | 3+2 Rx2 | | | Tim G | 3+8 Rx2 | | | Sam Re | 3+32 Rx | | | Ben Bar | 3 + 29 Rx2 | | | Brian H | 4+1 Rx3 | | | Caitlyn | 0 | Open | | Justin B | 4+9 Rx2 | | | John B | 3+4 Rx | | | Kristine | 4+23 Rx3 | | | Emma E | 3+15 Rx3 | | | Avalin | 4 Rx3 | | | Nick N | 4+3 Rx2 | | | Mandy N | 5+22 Rx3 | | | Kate D | 3+3 Rx | | | Erin B | 0 | Open | | Jules | 4+4 Rx2 | | | Chris G | 3+18 Rx2 | | | Tobie | 3+25 Rx | | | Rhonda D | 3+21 Rx3 | | | Samantha Sy | 3+14 Rx2 | | | Jacob Bu | 3 Rx2 | | | Charles S | 2+34 Rx | | | Amanda Lo | 3+16 Rx3 | | | Kim K | 3+18 Rx3 | | | Ken | 3+25 Rx3 | | | Christopher mi | 2+38 Rx | | | Emily K | 3+9 Rx | | | Tyler s | 3+10 Rx3 | | | Jennifer A | 4+3 Rx2 | | | Caity R | 4+6 Rx3 | | | Ben S | 3+13 Rx | | | Graham | 3+7 Rx2 | | | Lenin | 3+ Tim Rx3 | | | Andrea G | 3+25 Rx3 | | | Luke Sy | 3+20 Rx | |
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HIIT-Fit 24 January 2022
(Rounds)
10 Minutes:
Buy-in:50 Tire Flips
AMRAP:
100M Run
Push-ups to failure
10 Minute AMRAP:
25/20 Cal Row
15 Russian Twists(2ct)
10 In and Out Ab Crunch
10 Minute Ladder:
1-2-3-4-5...
10M Plate Push
100M Carry on dash:
Farmers Carry(odd#)
Suitcase Carry 50M/arm(even#)
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