WOD Blog
 | Mon, Jan 30 2023 |  |
 | Happy Birthday: Shashank g |
| Monday 30 January 2023 | Warm up Monday 30 January 2023 | HIIT-Fit 30 January 2023 |
Monday 30 January 2023 (Rounds, Rx2, Rx3) STRENGTH 4-4-4-4* Deadlift *Start Heavy and build to Heavy+. WORKOUT AMRAP x 12 MINUTES 2 Rope Climb 5 Deadlifts (275/185) 25 Sit-Ups (Score is Rounds + Reps) Rx2: 205/135 | 4 1/2 climbs Rx3: 135/95 | 4 Floor to stand or J hooks holds
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| 1st | 4+25 Rx | Samantha Bu Mon, Jan 30, 2023 | | 2nd | 4+9 Rx2 | Hillary Mon, Jan 30, 2023 | | 3rd | 5+30 Rx3 | DeVonna Mon, Jan 30, 2023 | | 1st | 6+12 Rx | John B Mon, Jan 30, 2023 | | 2nd | 5+6 Rx | Luke Sy Mon, Jan 30, 2023 | | 3rd | 5+2 Rx | William K Mon, Jan 30, 2023 |
| Nick T | 3+22 Rx | | | DeVonna | 5+30 Rx3 | | | Angela C | 5+23 Rx3 | | | Cam N | 5+13 Rx | | | Gretchen | 5 Rx3 | | | William K | 5+2 Rx | | | Jules | 3+21 Rx | | | Shane S | 4 Rx3 | | | Jacob Br | 3+27 Rx | | | Mauricio | 4 Rx3 | | | Ryan S | 4 Rx3 | | | Samantha Bu | 4+25 Rx | | | Kristie W | 5+20 Rx3 | | | Dylan Wa | 3+1 Rx | 1 legless + 1 reg RC | | Ben Bar | 5+1 Rx | | | Hillary | 4+9 Rx2 | | | Elijah. | 4+2 Rx3 | | | Natalie M | 4 Rx3 | Plank hold | | Erin B | 5+4 Rx3 | RR | | Caitlyn | 5 Rx | | | Bill | 3+5 Rx3 | | | Jasmin | 4+9 Rx2 | | | Laura B | 5+4 Rx3 | | | Linda B | 7 Rx3 | | | Nancy W | 2 Rx3 | | | Autumn | Open | scaled | | Molly O | 5 Rx3 | 1st 1/2 rope climbs! | | Ben S | 4+15 Rx2 | | | Josie | 4 Rx2 | | | Justin B | 2 Rx2 | | | Adam D | 4+2 Rx2 | | | Nilsson | 4 Rx2 | | | Josh Br | 3+1 Rx | | | Amy S | 3+2 Rx | | | Rees | 5+5 Rx3 | | | Brian H | 5+1 Rx3 | | | Chip | 5+22 Rx3 | | | Lynn S | 4+22 Rx3 | | | Luke Sy | 5+6 Rx | | | Tim G | 3+3 Rx2 | | | Nick N | 6 Rx3 | | | Matt S | 4 Rx2 | | | Dana S | 4 Rx3 | | | grant b | 5 Rx | | | Joseph B | 4+1 Rx | | | Kristine | 5+5 Rx3 | | | Tobie | 4 Rx | | | Darcy C | 4+4 Rx2 | | | John B | 6+12 Rx | | | Charles S | 3+7 Rx | | | Léa | 4 Rx3 | 1st rope climb! | | Lauren K | 6 Rx | | | Prathap | 4+5 Rx2 | | | Shelli A | 4 Rx | | | Justin C | 4+19 Rx3 | | | Avinash k | 4 Rx3 | scaled | | Kate D | 5+4 Rx | | | Addie D | 5+5 Rx3 | | | Olivia D | 5 Rx3 | | | Gisela | 5 Rx3 | | | Andrea G | 4 Rx2 | |
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Warm up Monday 30 January 2023 (Time) WARM-UP 3 ROUNDS 250 M Row 10 Banded good mornings 10 Alt. Deadbugs 10 Hip Extensions 10 Sit ups Into… 2/2 worlds greatest stretch Pigeon stretch Into… 5 Deadlift Half Hinge 5 Hip Drop 5 Tempo DL 5.1.5.0 2 J-hook 2 J-hook with pull 2 Half climbs
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HIIT-Fit 30 January 2023 (Time) 27 Minute TABATA 6 Rounds :20work :10rest Double unders/Single unders DB Burpee Deadlift(2DB) Bumper Plate Russian Twist Double unders/Single unders DB Push Jerk(2DB) Bumper Plate Sit-ups Double unders/Single unders Alt DB Plank Row(2DB) Bumper Plate OH Leg Raises
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