WOD Blog
 | Mon, Dec 12 2022 |  |
| Monday 12 December 2022 | Monday 12 December 2022 Re-test | Warm Up Monday 12 December 2022 | HIIT-Fit 12 December 2022 | Other Results |
Monday 12 December 2022 (Rounds, Rx2) 20 Min to build to a 2 rep max FrontSquat Then: AMRAP x 5 MINUTES 15/12 Cal Row 20 Air squats -Rest 1:00- AMRAP x 5 MINUTES 15/12 Cal Row 20 Air Squats 10 Burpees -Rest 1:00- AMRAP x 5 MINUTES 15/12 Cal Row 20 Air Squats 10 Burpees 10 GHD *Each cal counts as one rep. Pick up where you left off. Rx2: (12/10) | (Elevated Burpees) | (SL Sit Ups)
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| 1st | 7+2 Rx | Samantha Bu Mon, Dec 12, 2022 | | 2nd | 6+20 Rx2 | Alice Mon, Dec 12, 2022 | | 3rd | 5+29 Rx2 | Léa Mon, Dec 12, 2022 | | 1st | 8+4 Rx | Dylan Wa Mon, Dec 12, 2022 | | 2nd | 7+38 Rx | Luke Sy Mon, Dec 12, 2022 | | 3rd | 7 Rx | Jacob Br Mon, Dec 12, 2022 |
| DeVonna | 5 Rx2 | | | Gretchen | 6 | | | Léa | 5+29 Rx2 | | | Samantha Bu | 7+2 Rx | | | Angela C | 6+40 Rx2 | | | Caity R | 5+7 Rx2 | | | Jules | 8+30 Rx | | | Nick T | 6+20 Rx | | | Emily K | 8+27 Rx | | | Dylan Wa | 8+4 Rx | | | Nichole | 7+29 | scaled | | Michael M | 6+10 Rx2 | | | Erin B | 5+20 Rx2 | | | Jenica | 6+39 Rx | | | Bill | 5+10 Rx2 | | | Shelley S | 6+32 Rx | | | Molly O | 6+1 Rx | | | Anthony | 5+9 Rx | | | Josh Br | 5+27 Rx | | | Ben S | 7+2 Rx | | | Blake | 5+2 Rx2 | | | Kelley P | 6+3 Rx | | | Kristie W | 6+40 Rx | | | April | 5+23 Rx2 | | | Chris G | 8+11 Rx | | | Rees | 5+30 Rx | | | Christy s | 7+42 Rx | | | Tim G | 6+42 Rx | | | Sierra | 7+6 Rx | | | Mandy N | 6 Rx2 | | | Darcy C | 6+6 Rx | | | Joseph B | 6+45 Rx | | | Brian H | 6+35 Rx2 | | | Luke Sy | 7+38 Rx | | | Alice | 6+20 Rx2 | | | Jacob Br | 7 Rx | | | Tobie | 7+15 Rx | | | Ken | 6+15 Rx | | | Lauren K | 8+7 Rx | | | Jacob Bu | 6 Rx | | | Charles S | 6+29 Rx | | | Kim K | 6+8 Rx2 | | | Hillary | 6+44 Rx | | | Jennifer A | 9+1 Rx | |
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Monday 12 December 2022 Re-test (Weight, 2 Rep Max) STRENGTH RE-TEST DAY! 20:00 to get to a 2 rep Max in Front Squat.
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| 1st | 145 Rx | Samantha Bu Mon, Dec 12, 2022 | | 2nd | 115 Rx | Alice Mon, Dec 12, 2022 | | 3rd | 95 Rx | Léa Mon, Dec 12, 2022 DeVonna Mon, Dec 12, 2022 | | 1st | 235 Rx | Charles S Mon, Dec 12, 2022 | | 2nd | 230 Rx | Dylan Wa Mon, Dec 12, 2022 | | 3rd | 225 Rx | Jacob Br Mon, Dec 12, 2022 Nick T Mon, Dec 12, 2022 |
| DeVonna | 95 Rx | 3rd | | Gretchen | 15 Rx | | | Léa | 95 Rx | 3rd | | Samantha Bu | 145 Rx | 1st | | Angela C | 69 Rx | | | Caity R | 125 Rx | | | Jules | 155 Rx | | | Nick T | 225 Rx | 3rd | | Emily K | 215 Rx | | | Dylan Wa | 230 Rx | 2nd | | Nichole | :) Rx | | | Eric D | 315 Rx | | | Rees | 185 Rx | 4th | | Alice | 115 Rx | 2nd | | Jacob Br | 225 Rx | 3rd | | Tobie | 275 Rx | | | Ken | 155 Rx | | | Lauren K | 185 Rx | | | Shelli A | 185 Rx | | | Jacob Bu | 225 Rx | | | Charles S | 235 Rx | 1st | | Kim K | 95 Rx | | | Joseph B | 280 Rx | | | Jennifer A | 145 Rx | |
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Warm Up Monday 12 December 2022 (Time) 2:00 Row AMRAP x 4 MINUTES 4 Bottom up squat 4 Alt. Cossack Squats 4 Frog hops Into… AMRAP x 4 MINUTES 4 90/90 Hip Rotations 4 Narrow or Sumo Stance Squats 4 Burpees *Alternate b/t narrow stance and wide stance Squats each round. Mobility: Pigeon Pose 2:00 to Stretch and get ready. STRENGTH
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HIIT-Fit 12 December 2022 (Time) For Time: 20-18-16-14-12 Single Arm DB Devils Press Lateral Box Step overs(1 DB/Split Reps) On dash: 200 M Run directly into... 10-8-6-4-2 Pull ups On dash: 400 M Run
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| Andrea R | 40:31 | 30/25/20# | | jamey | 38:50 | 50# | | Beth W | 40:45 | 20/15# |
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