WOD Blog
 | Wed, Feb 1 2023 |  |
| Wednesday 1 February 2023 | Warm up Wednesday 1 February 2023 | HIIT-Fit 1 February 2023 |
Wednesday 1 February 2023 (Time, Rx2, Rx3) Strength: 6-4-3-4-6 Bench Press 5 Rounds of: 15 Burpees 15 GHDs 15 Pull ups Rx2: Jumping pull-ups | 10 GHDs Rx3: Ring-rows | straight leg sit ups
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| 1st | 12:30 Rx3 | Lynn S Wed, Feb 1, 2023 | | 2nd | 13:45 Rx3 | Erin B Wed, Feb 1, 2023 | | 3rd | 17:10 Rx3 | Alice Wed, Feb 1, 2023 | | 1st | 12:24 Rx | John B Wed, Feb 1, 2023 | | 2nd | 13:31 Rx | Luke Sy Wed, Feb 1, 2023 | | 3rd | 14:21 Rx | Sam ra Wed, Feb 1, 2023 |
| Angela C | 16:33 Rx3 | | | Lori A | 20:41 Rx2 | | | Caity R | 20:27 Rx3 | | | Dan | 16:19 Rx | | | Mauricio | 19:45 Rx3 | | | Ryan S | 16:12 Rx3 | | | Adam D | 21:43 Rx | | | Elijah | 17:29 Rx3 | | | Prathap | 18:40 Rx3 | | | Erin B | 13:45 Rx3 | | | Andrea C | 15:53 Rx3 | | | Skye | 16:00 Rx3 | | | Bill | 10:57 Rx2 | 3 rnds | | Shelley S | 18:51 Rx2 | | | Joseph B | 16:32 Rx3 | | | Tim G | 13:20 Rx3 | | | Lauren K | 10:59 Rx | | | Chip | 18:03 Rx3 | | | Nilsson | 20:50 Rx | | | Amy S | 0 | Open | | Rees | 18:14 Rx2 | | | Darcy C | 16:02 Rx2 | | | Jordan A | 16:50 Rx3 | | | Jenni | 16.15 Rx3 | | | Jake L | 17:42 Rx3 | | | Lynn S | 12:30 Rx3 | | | April | 11:38 Rx3 | | | Alex L | 18:13 Rx | | | grant b | 16:21 Rx | | | Grace | 19:03 Rx | | | Justin B | 15:45 Rx3 | | | Caitlyn | 0 | Open | | Amanda Lo | 0 | Open | | Kristie W | 14:13 Rx2 | | | Tobie | 14:08 Rx | | | Laura B | 11:00 Rx3 | 4full mod rnds | | Shelli A | 20:53 Rx | | | Justin C | 19:58 Rx3 | | | Charles S | 16:56 Rx3 | | | Mandy N | 13:19 Rx3 | | | John B | 12:24 Rx | | | Luke Sy | 13:31 Rx | | | Sam ra | 14:21 Rx | | | Andrea G | 20:00 Rx | | | Alice | 17:10 Rx3 | | | Gisela | 16:23 Rx3 | | | Jason J | 16:05 Rx3 | 3 rnds at rx | | Elaine J | 20:13 Rx3 | 4 rnds |
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Warm up Wednesday 1 February 2023 (Time) 6min AMRAP: 5 Inchworm to Push Ups 8 Straight Leg Sit Ups 8 Banded Lat Pull Downs 5 Up Downs Mobility: BB Quad Smash Banded Shoulder 10 Empty BB Bench Press *Strength* Pre WOD: 5 Scap Pulls 3 Strict Pull Ups 5 Kip Swings 3 Pull Ups 5 Burpees 5 GHD 5 Pull Ups
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HIIT-Fit 1 February 2023 (Rounds) 10 Rounds(25 Minutes) 2:15work :15rest Every 2:30 Minutes alternate between... *24/20 Cal Bike(TC 2:15) :15rest AND *15 Med Ball Clean Wallballs Max Reps: Push-ups(TC 2:15) :15rest *Total Rounds: 5 Rounds: Cal Bike 5 Rounds: Med Ball Clean Wallballs/Push-ups SCORE:Push-up reps
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| Andrea R | 40 push-ups | 14#/77 cal | | Bartman | 70 push-ups | 16#/119 cal | | Henry B | :) | HF | | Michael Co | 21 push-ups | 14#/68 cal | | Jules | 40 push-ups Rx | 20#/120 cal | | Kim C | 15 elev pu | 10#/60 cal | | Beth W | 44 elev pu | 10#/72 cal | | William K | 51 push-ups Rx | 30#/141 cal | | Kate D | 42 push-ups Rx | 20#/105 cal | | Addie D | 4 push-ups | 14#/60 cal | | Olivia D | 12 push-ups | 14#/71 cal |
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