WOD Blog
 | Mon, Mar 6 2023 |  |
 | Happy Birthday: Steven L |
| Monday 6 March 2023 | Warm Up Monday 6 March 2023 | HIIT-Fit 6 March 2023 |
Monday 6 March 2023 (Time, Rx2, Rx3) EMOM x 12 MINUTES MIN 1 - 3-5 Strict C2B MIN 2 - 4 Turkish Get ups MIN 3 - :50 Run, Bike or Row (Easy Pace) THEN FOR TIME* TC15 2 ROUNDS 10 Cal Bike 15 Pull-Ups -Rest 1:00- 3 ROUNDS 8 Cal Bike 7 Pull-Ups -Rest 1:00- 4 ROUNDS 6 Cal 5 Pull-Ups Rx3 | Jumping Pull-ups
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| 1st | 12:36 Rx | Samantha Bu Mon, Mar 6, 2023 | | 2nd | 13:11 Rx | Nichole Mon, Mar 6, 2023 | | 3rd | 13:40 Rx | Hillary Mon, Mar 6, 2023 | | 1st | 9:34 Rx | John B Mon, Mar 6, 2023 | | 2nd | 9:48 Rx | Nick T Mon, Mar 6, 2023 | | 3rd | 10:39 Rx | Tim G Mon, Mar 6, 2023 |
| Jacob Br | 11:48 Rx | | | Nick T | 9:48 Rx | | | Shane S | 11:20 Rx | | | Gretchen | 13:46 Rx3 | | | Dan | 11:55 Rx | | | Mauricio | 12:16 Rx3 | | | Ryan S | 13:30 Rx3 | | | Samantha Bu | 12:36 Rx | | | David G | 14:00 Rx3 | | | Nichole | 13:11 Rx | | | grant b | 12:05 Rx | | | Elaine T | 15:00 Rx3 | | | Dylan Wa | 0 | Open | | Amy S | 0 | Open | | Josh Br | 0 | Open | | Sierra | 14:32 Rx3 | | | Michelle M | 14:37 Rx3 | | | Erin B | 14:49 Rx3 | | | Michael M | 15:00 Rx3 | | | Jenica | 14:46 Rx | | | Prathap | 14:20 Rx | | | Skye | 15:00 Rx3 | | | Norm | 14:58 Rx | | | Venkata | 15:00 Rx3 | | | Bill | 15:00 Rx3 | | | Linda B | 15:00 Rx3 | | | Laura B | 15:00 Rx3 | | | Elijah | 15:00 Rx2 | | | Jasmin | 15:00 Rx | | | Morgan S | 14:19 | Red band pu | | Ben S | 9:27 Rx | | | Natalie M | 13:20 | Mod | | Joseph B | 13:20 Rx | | | Nilsson | 13:56 Rx | | | John B | 9:34 Rx | | | Chris G | 10:44 Rx | | | Rees | 13:03 Rx3 | | | Jenni | 12:54 Rx3 | | | April | 12:07 Rx3 | | | Noah Ma | 11:01 Rx | | | Tim G | 10:39 Rx | | | Kristine | 13:36 Rx3 | | | Jordan A | 13:31 Rx3 | | | Darcy C | 15:00 Rx | | | Kim K | 14:38 Rx3 | | | Shelli A | 15:00 Rx | | | Charles S | 11:28 Rx | | | Hillary | 13:40 Rx | | | Angel | 13:55 Rx | | | Alice | 14:35 Rx3 | JPU | | Kenia | 15:00 Rx3 | JPU | | Andrea G | 15:00 Rx | | | Gisela | 13:30 Rx3 | JPU | | Avinash k | 13:43 Rx3 | JPU |
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Warm Up Monday 6 March 2023 (Time) 2 ROUNDS 1:00 Bike 5 Seal to DD 10 Alt. Twisted Cross 10 Straight Leg Sit Ups 10 Jumping Air Squats 2 ROUNDS :30 Bike 8 Supinated Band Pull-Aparts 8 Overhead Band Pull-Aparts 8 X-Band Pull-Aparts Mobility: Foam Roll: quads, hip flexors, glutes, hams, lats, triceps Preacher Stretch on Foam Roller Couch Stretch
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HIIT-Fit 6 March 2023 (Reps) 35 Minutes: 3 x thru 3 Minutes (Movement changes each round)* 40 SA KB Pwr Cleans/40 KBS/40 SL KB RDL Max Meter Bear Crawl REST 1 Minute 3 Minutes 400 M Run Max Reps: Wall balls REST 1 Minute 3 Min AMRAP 'Cindy' 5 Pull-ups 10 Push-ups 15 Air squats REST 1 Minute *Cleans/KBS/RDL: First time thru: Power Cleans Second time thru: KBS Third time thru: RDL
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| Andrea R | HF | HF | | Ann-Marie | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Kip | HF | HF | | Lynda | 9 rounds Cindy: 90 WB 20# Kb | 200 m run |
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