WOD Blog
 | Fri, Jun 24 2022 |  |
| Friday 24 June 2022 | Warm Up Friday 24 June 2022 | Metcon Friday 24 June 2022 (Optional) | HIIT-Fit 24 June 2022 |
Friday 24 June 2022 (Weight, Rx2, Rx3) A. Test (TC: 30 min) CrossFit Total 3 Attempts per movement to find 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Rx 3 Back Squat 3-3-3 @ Heavy Shoulder Press 3-3-3 @ Heavy Deadlift 2-2-2 @ Heavy
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| Chris W | 930 Rx | | | Nick T | 675 Rx | | | Matt R | 535 Rx | | | Hillary | 400 Rx | | | Sydney N | 465 Rx | | | Charles S | 835 Rx | | | Lara | 360 Rx | | | Dave | 730 Rx | | | Dylan Wa | 770 Rx | | | Ivan | 840 Rx | | | Andrea C | 410 Rx | | | Bill | 465 Rx | | | Nancy J | 139 Rx | | | Ben Bar | 980 Rx | | | William K | 860 Rx | | | Shelley S | 420 Rx | | | Sara T | 240 Rx | | | Cody T | 0 Rx | Open | | Jules | 455 Rx | | | Gena | 400 Rx | | | Emily K | 600 Rx | | | Ben K | 715 Rx | | | Sam Re | 970 Rx | | | Natalie M | 360 Rx | | | Rees | 605 Rx | | | Alex L | 625 Rx | | | Matt S | 605 Rx | | | Dana S | 255 Rx | | | Kelli | 255 Rx | | | Noah Ma | 1125 Rx | | | Amy S | 480 Rx | |
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Warm Up Friday 24 June 2022 (No Results Tracked) A. General 100m Run 10 Rotating Scorpions 100m Run 10 Full squat T-spine rotation 100m Run B. Mobility B1. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg B2. Banded PNF lat stretch 30 sec per side
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Metcon Friday 24 June 2022 (Optional) (Time, Rx+, Rx2, Rx3) 'Annie' (TC: 12 mins) 50-40-30-20-10 Double Unders Sit-ups Rx+: Sub grinders for sit-ups Rx 2 30-25-20-15-10 Double-Unders Abmat Sit-Ups Rx 3 30-25-20-15-10 Single-Unders Abmat Sit-ups
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| Dylan Wa | 9:28 Rx2 | GHD + double/single | | Ivan | 9:28 Rx+ | GHD |
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HIIT-Fit 24 June 2022 (Rounds) 25 Min AMRAP: 20 Alt V-ups 200 M Run 15 GHD Hip Extensions 100 M Suitcase Carry(1KB) 10 Push-ups
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| Natalie M | 3 | 15:00 | | Bartman | 5 + 39 | HF | | Henry B | 4 + 24 | HF | | jamey | 5 + 39 | HF | | Melanie | 5 + 39 | HF | | Janelle | 5 + 39 | HF |
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