WOD Blog
 | Mon, Apr 18 2022 |  |
| Monday 18 April 2022 | HIIT-Fit 18 April 2022 | Saturday 16 April 2022 |
Monday 18 April 2022 (Time, Rx2, Rx3) Gymnastics: (15 minute time cap) Strict pull-up 5 x 7 reps Rest 2 mins between sets RX 2: 5x 5-7 Assisted Strict Pull Up RX 3: 5 x 1-1-1 negatives 10 sec rest between reps THEN: Accumulate for time. (16 minute time cap) 150 Wall balls #20/14 10 - 9' *Every Break complete 10 TTB RX 2: 150 wall ball @ #14/10 10 - 9' *10 Toes to Eye Level RX 3: 5 rounds 20 wall balls @ mod 9'- 8' 10 Hanging knee raises
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| 1st | 9:07 Rx | Nichole Mon, Apr 18, 2022 | | 2nd | 15:57 Rx | Samantha Sy Mon, Apr 18, 2022 | | 3rd | 6:14 Rx3 | Rhonda D Mon, Apr 18, 2022 | | 1st | 10:12 Rx | John B Mon, Apr 18, 2022 | | 2nd | 10:41 Rx | Ben Bar Mon, Apr 18, 2022 | | 3rd | 16:00 Rx | Nilsson Mon, Apr 18, 2022 Justin B Mon, Apr 18, 2022 |
| DeVonna | 8:40 Rx3 | scaled | | Angela C | 9:06 Rx3 | | | Samantha Sy | 15:57 Rx | | | Hillary | 15:39 Rx | | | Nikki | 9:01 Rx3 | | | Nichole | 9:07 Rx | | | Autumn | 10:27 Rx | | | Dylan Wa | 9:17 Rx3 | GHD | | Sydney N | 10:36 Rx2 | | | Dave | 8:48 Rx3 | | | Jenica | 9:15 Rx2 | | | Andrew b | 13:31 Rx2 | | | Paige b | 9:22 Rx3 | | | David N | 12:23 Rx2 | | | Kristie W | 11:25 Rx3 | 150 wb | | Michelle M | 10:12 Rx3 | 50/50 | | Michael M | 7:30 Rx3 | | | Ben Bar | 10:41 Rx | | | Eric D | 7:36 Rx2 | | | Caity R | 14:42 Rx3 | | | Chip | 14:06 Rx3 | | | Erin B | 9:15 Rx3 | | | Shelli G | 13:19 Rx3 | 150 | | Melanie | 11:57 Rx2 | | | Sierra D | 10:03 Rx3 | | | Bill | 13:58 Rx3 | | | Savannah P | 12:06 Rx3 | | | Julia U | 12:55 Rx3 | 150 wb | | Silver-Leigh | 13:59 Rx2 | | | Molly O | 9:33 Rx3 | | | Jami | 11:08 Rx3 | | | Adam D | 11:00 Rx2 | | | Redj | 15:15 Rx3 | | | Tiffany B | 12:30 Rx | | | Mela | 9:11 Rx3 | | | Justin B | 16:00 Rx | | | Charlie E | 14:24 Rx3 | | | Kelley P | 11:35 Rx2 | | | Codey | 10:52 Rx | | | Josh N | 16:00 Rx2 | | | J.P. | 10:37 Rx | | | Ben K | 16:00 Rx2 | | | Sam Re | 8:16 Rx | | | Rees | 12:20 Rx3 | | | Alex L | Open | scaled | | Nick N | 10:32 Rx | | | Mandy N | 13:13 Rx2 | | | Nilsson | 16:00 Rx | | | Tim G | 15:17 Rx2 | | | Amanda Lo | 16:00 Rx | | | Maxwell | 16:00 Rx3 | | | John B | 10:12 Rx | | | Caitlyn | 16:00 Rx | | | Kristine | 9:46 Rx3 | | | Charles S | 12:50 Rx2 | | | Shelli A | 15:22 Rx2 | | | Jacob Bu | 13:13 Rx3 | | | Ken | 15:24 Rx2 | | | Kenia | 10:30 Rx3 | | | Angel | 16:00 Rx2 | | | Taylor h | 15:45 Rx3 | | | Emily K | 8:44 Rx | | | Rhonda D | 6:14 Rx3 | | | Kevin b | 8:22 Rx2 | | | Charles R | 10:15 Rx | | | Luke D | 12:55 Rx3 | | | Chris G | 12:15 Rx3 | | | grant b | 10:11 Rx | | | Ashley P | 15:28 Rx | | | Graham | 15:43 Rx2 | | | Kate D | 10:56 Rx | | | Christopher mi | 10:44 Rx | | | Gisela | 11:25 Rx3 | | | Andrea G | 12:08 Rx3 | | | Jennifer A | 14:47 Rx | | | Jason P | 12:09 Rx | |
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HIIT-Fit 18 April 2022 (Time) For Time:Chipper 30 Box Jumps 20/15 Cal Row 15 Burpees 10 DB Leg Lifts(1DB) 30 Alt DB Power Clean & Jerk(1DB) 20/15 Cal Bike 15 Pull-ups/Ring Rows 10 DB Leg Lifts 30 DB Thrusters(2DB) 20/15 Cal Row 15 Burpees 10 DB Leg Lifts 30 DB Deadlifts(2DB) 20/15 Cal Bike 15 Pull-ups/Ring Rows 10 DB Leg Lifts
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| Andrea R | 23:13 | HF | | jamey | 25:55 | HF | | Bartman | 23:12 | HF | | Henry B | 26:00 | HF | | Lynda | 21:03 | HF | | Beth W | 26:29 | HF | | Luke D | 26:18 | HF | | Kim C | 27:46 | HF | | Charles R | 10:15 Rx | 50-20-20-20-20-20 |
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Saturday 16 April 2022 (Time, Rx2, Rx3) For time: 100 Pull-ups 100 Kettlebell swings (53/35 lbs) 100 Double-unders 100 Overhead squats (95 / 65 lbs) RX 2: 80 Pull-ups 80 Kettlebell swings (53 / 35 lbs) 60 Double Unders 80 Overhead squats (45 / 35 lbs) RX 3: 70 Ring Rows 70 Russian Kettlebell swings (Moderate) 70 Single-unders 70 OH Squat (Light) Can be partnered or done solo! Details when you come to workout ;)
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| 1st | 15:59 | Rhonda D Sat, Apr 16, 2022 | | 1st | 14:06 Rx | Ben Bar Sat, Apr 16, 2022 Dylan Wa Sat, Apr 16, 2022 | | 2nd | 5RM strict press 125 | Dan Sat, Apr 16, 2022 | | 3rd | 18:08 | Rees Sat, Apr 16, 2022 |
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