WOD Blog
 | Thu, May 19 2022 |  |
| Thursday 19 May 2022 | Warm up Thursday 19 May 22 | KIDS CF Thursday 19 May 2022 | Wednesday 1 June 2022 | Warm Up Wednesday 1 June 2022 |
Thursday 19 May 2022 (Time, Rx2, Rx3) For time. (TC: 18) 100 Alternating DB Hang squat clean @ 50/35lbs 100 Push ups Choose your own rep scheme If you have a weight vest, wear it RX 2: 10 rounds 10 Alternating Hang squat clean @ 35/20lbs 8 Push ups RX 3: 10 rounds 10 Alternating Hang squat clean @ Moderate 10 Hand Elevated Push ups
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| 1st | 12:33 Rx2 | Kelley M Thu, May 19, 2022 | | 2nd | 13:10 Rx2 | Samantha Sy Thu, May 19, 2022 | | 3rd | 16:07 Rx3 | Rhonda D Thu, May 19, 2022 | | 1st | 10:30 Rx | Noah Ma Thu, May 19, 2022 | | 2nd | 11:16 Rx | Luke Sy Thu, May 19, 2022 | | 3rd | 14:13 Rx | Dan Thu, May 19, 2022 |
| Nick T | 0 | Open | | Angela C | 14:14 Rx3 | | | DeVonna | 16:40 Rx3 | | | Kelley M | 12:33 Rx2 | | | Caity R | 13:48 Rx3 | | | Jenica | 11:20 Rx3 | | | Hillary | 14:20 Rx3 | | | Chip | 12:57 Rx3 | | | Kelley P | 0 | Open | | Luke Sy | 11:16 Rx | | | Samantha Sy | 13:10 Rx2 | | | Bill | 18:00 Rx3 | | | Molly O | 13:56 Rx3 | | | Silver-Leigh | 14:06 Rx2 | | | Jami | 12:58 Rx3 | | | Mela | 12:42 Rx3 | | | Joseph B | 13:44 Rx | | | Angela S | 10:50 Rx3 | | | Ben K | 14:58 Rx3 | | | Rees | 14:52 Rx3 | | | Alex L | 16:30 Rx2 | | | Josh O | 14:25 Rx | | | Autumn | 14:35 Rx2 | | | Kate D | 17:31 Rx3 | | | Andrea R | 12:03 Rx2 | | | Gena | 13:18 Rx3 | scaled | | Tobie | 15:32 Rx | | | Sarah L | 16:34 Rx3 | | | Noah Ma | 10:30 Rx | | | Charlie E | 11:36 Rx3 | | | Jennifer A | 11:35 Rx | | | Kara a | 16:53 Rx3 | | | Joshua h | 18:00 Rx2 | 85 | | Kristie W | 12:34 Rx3 | | | Kim K | 11:33 Rx3 | | | Maxwell | 12:24 Rx3 | | | Amanda Lo | 17:42 Rx | | | Charles R | 6:41 Rx | | | Rhonda D | 16:07 Rx3 | | | Luke D | 17:27 Rx | | | Dan | 14:13 Rx | |
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Warm up Thursday 19 May 22 (No Results Tracked) A. General 3 rounds 200 / 100 / 100 m run 10 Hollow Body Rocks 10 Lying W-Y B. Mobility Elevated Childs pose :45 seconds 10 Med Ball Cleans C. Specific Then, 2 sets 5 DB hang squat clean 5 Push-up
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KIDS CF Thursday 19 May 2022 (Time) Rock Paper Scissors Tag 5x5 Back Squat 12min EMOM (:40//:20) Burpee box jump overs Russian KBS KB plank pull throughs
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Wednesday 1 June 2022 (Time, Rx2, Rx3) A. Weightlifting (TC: 12 min) Power Clean 1 RM B. Metcon “Grettel” (TC: 12 min) 10 Rounds for Time: 3 Clean-and-Jerks, 135/95lbs 3 Burpees over the Bar Rx 2: 10 Rounds for Time: 3 Clean-and-Jerks, 115/75 pounds 3 Burpees over the Bar Rx 3: 10 Rounds for Time: 3 Clean-and-Jerks, Light 3 Burpees
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| 1st | 4:21 Rx2 | Kelley M Wed, Jun 1, 2022 | | 2nd | 5:45 Rx2 | Nichole Wed, Jun 1, 2022 | | 3rd | 6:11 Rx2 | Samantha Sy Wed, Jun 1, 2022 | | 1st | 5:44 Rx | John B Wed, Jun 1, 2022 | | 2nd | 5:18 Rx2 | Dylan Wa Wed, Jun 1, 2022 | | 3rd | 7:26 Rx2 | Charles S Wed, Jun 1, 2022 |
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Warm Up Wednesday 1 June 2022 (No Results Tracked) A. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front rack elbow rotations 3 Tempo cleans No TnG, lift each rep with a 1RM effort 3-5 x 40-50% 3 x 60-70% 1-2 x 75-80% 1 x 88% 1 x 92-95% 1 x 101-105% (depending on how the last rep felt)
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