WOD Blog
 | Fri, Jul 8 2022 |  |
 | Happy Birthday: Carla D |
| Friday 8 July 2022 | Warm Up Friday 8 July 2022 | HIIT-Fit 8 July 2022 |
Friday 8 July 2022 (Time, Rx2, Rx3) A.Weightlifting (TC: 15 mins) Clean & Jerk 5 x 1 @90% Rest as needed between reps Rx 3 5x 1-3 @ Good technique Then... 21-15-9-15-21 (TC: 15 mins) Medball Abmat situps @ 20/14 Calorie Row Rx 2 Medball Abmat sit ups @ 14/10 Calorie Row Rx 3 15-12-9-12-15 Abmat situps Calorie Row
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| 1st | 12:05 Rx | Lynn S Fri, Jul 8, 2022 | | 2nd | 12:25 Rx | Samantha Sy Fri, Jul 8, 2022 | | 3rd | 12:44 Rx2 | DeVonna Fri, Jul 8, 2022 | | 1st | 7:47 Rx | Noah Ma Fri, Jul 8, 2022 | | 2nd | 8:13 Rx | Nick T Fri, Jul 8, 2022 | | 3rd | 9:22 Rx | Chip Fri, Jul 8, 2022 |
| Chris W | 8:03 Rx | | | DeVonna | 12:44 Rx2 | | | Angela C | 10:50 Rx3 | | | Nick T | 8:13 Rx | | | Matt R | 11:20 Rx | | | Hillary | 11:02 Rx | | | Dave | 12:34 Rx2 | | | Mauricio | 12:46 Rx2 | | | Charles S | 9:27 Rx | | | Andrew b | 11:00 Rx2 | | | David N | 10:02 Rx2 | | | Sydney N | 8:20 Rx | | | Eric D | 8:58 Rx | | | Michelle M | 14:47 Rx2 | | | Ben Bar | 9:54 Rx | | | Lara | 13:03 Rx2 | | | Emma E | 10:57 Rx3 | | | Keith P | 10:22 Rx2 | | | Nancy J | 10:49 Rx3 | | | Emily K | 9:21 Rx | | | Ashley S | 10:46 Rx3 | | | Travis | 13:15 Rx | | | April | 12:16 Rx | | | William K | 8:01 Rx | | | Kelsey T | 8:23 Rx | | | Josh O | 9:25 Rx | | | Chip | 9:22 Rx | | | James T | 0 | Open | | Amanda Lo | 11:50 Rx | | | Chris G | 8:55 Rx | | | Autumn | 9:37 Rx | | | Kelli | 10:21 Rx | | | Jenni | 12:57 Rx | | | Jules | 8:53 Rx | | | Samantha Sy | 12:25 Rx | | | Dana S | 9:34 Rx3 | | | Matt S | 9:46 Rx | | | Noah Ma | 7:47 Rx | | | Jacob Bu | 10:13 Rx | | | Tiffany B | 9:36 Rx | | | Redj | 12:47 Rx3 | | | Lynn S | 12:05 Rx | |
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Warm Up Friday 8 July 2022 (No Results Tracked) A. General 2 sets 5/5 box step ups 5/5 KB/DB windmills 10 Med Ball abmat sit ups B. Mobility :45 Childs pose C. Specific Reception Drills Jerk 3 Strict press 3 Push Press 3 Push Jerks 6 push press from the split position 3 Split jerks Clean 3 Pause front squats 3 pwr cleans from the hang 3 full cleans from the hang 2 clean and push jerk 2 clean and split jerk
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HIIT-Fit 8 July 2022 (Time) For Time: Buy-in:40 Air Squats 400 M Run 20 M Plate Push 20 Pull-ups 1 Minute Plank Hold 400 M Run 20 M Plate Push 20 SL DB Romanian Deadlift(20/leg) 1 Minute Plank Hold 400 M Run 20 M Plate Push 20 DB Bench Press 1 Minute Plank Hold 400 M Run 20 M Plate Push 20 Hanging Knee Raises 1 Minute Plank Hold Cash-out:40 Air Squats
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| Andrea R | 33:10 | HF | | Melanie | 25:27 | HF | | jamey | 29:52 | HF | | Kim C | 31:53 | HF | | Beth W | 31:14 | HF | | Luke D | 24:19 | HF |
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