WOD Blog
 | Fri, Mar 10 2023 |  |
 | Happy Birthday: Cole H |
| Friday 10 March 2023 | WarmUp Friday 10 March 2023 | HIIT-Fit 10 March 2023 |
Friday 10 March 2023 (Time, Rx2, Rx3) Strength: 4 Complexes (unbroken) 1 Pull up 1 C2B 1 BMU 3 T2B FOR TIME 7-5-3-5-3-1-3-2-1 Full Snatch (135/85) 12-8-4-12-8-4-12-8-4 Toes to Bar Rx2 95/65 (Pwr or Full) | T2E Rx3 75/45 (Pwr or Full) | Knee Raises with pause
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| 1st | 10:11 Rx | Samantha Bu Fri, Mar 10, 2023 | | 2nd | 8:01 Rx3 | Erin B Fri, Mar 10, 2023 | | 3rd | 9:41 Rx3 | Josalin Fri, Mar 10, 2023 | | 1st | 10:00 Rx | William K Fri, Mar 10, 2023 | | 2nd | 12:32 Rx | Luke Sy Fri, Mar 10, 2023 | | 3rd | 13:19 Rx | Noah Ma Fri, Mar 10, 2023 |
| Jacob Br | 10:10 Rx2 | | | Gretchen | 10:15 | 35 | | Caity R | 13:04 Rx2 | | | DeVonna | 10:10 Rx3 | | | Cam N | 13:56 Rx2 | T2B | | Brian A | 11:35 Rx3 | | | Kim K | 8:11 | 35/ T2P | | Mauricio | 9:15 Rx3 | | | Prathap | 11:45 Rx2 | | | Elaine T | 11:20 | 15 | | Venkata | 9:45 Rx3 | | | Josalin | 9:41 Rx3 | | | Samantha Bu | 10:11 Rx | | | Erin B | 8:01 Rx3 | | | Bill | 8:25 Rx3 | | | Jasmin | 11:41 Rx2 | | | Kate D | 12:35 | Beast mod! | | Darcy C | 14:21 Rx2 | | | Ben S | 6:33 Rx2 | | | Tim G | 7:38 Rx2 | | | Blake | 9:30 Rx2 | | | Autumn | Open | scaled | | William K | 10:00 Rx | | | Sammy | 11:24 Rx3 | | | Ben Bar | 7:36 Rx2 | | | Ryan S | 9:05 Rx3 | | | Dylan Wa | 15:00 Rx | | | Amanda Lo | 10:31 Rx3 | T2B/55llbs | | Jules | 11:05 Rx | | | Luke Sy | 12:32 Rx | | | Molly O | 9:21 Rx3 | | | Charles F | 13:41 Rx3 | | | Shelley B | 7:27 | scaled | | Léa | 14:07 Rx3 | TTB, 55# | | Ken | 14:17 Rx2 | | | Noah Ma | 13:19 Rx | | | Tobie | 10:10 Rx | | | Avinash k | 10:30 Rx3 | | | Charles S | 9:21 Rx2 | |
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WarmUp Friday 10 March 2023 (Time) 500m Row 1 Round 4 Inchworms to Seal to DD 8 Alt. Mountain Climbers 8 Alt.Twisted Cross 8 Alt. Warrior Squat 4 Scap Pulls + 4 Scap Retracts 8 Kipping Knee Raises Mobility: Banded Shoulder Stretches Hip Wall Stretches 5 Kip Swings 5 Pull Ups 5 C2B 5 Giants 1-3 BMU 1-3 T2B 5 Snatch Pull 5 Snatch High Pull 5 Muscle Snatch 5 BTN Push Jerk 5 Overhead Squats 5 Heaving Snatch Drops 5 Full Snatch
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HIIT-Fit 10 March 2023 (Reps) 5 Rounds: 30 Minutes 1 Min:10 Box Jumps,Max Alt DB Clean&Jerk 1 Min:10 DB Box Step ups,Max Alt DB C&J 1 Min:Max Burpees over DB 2 Min:500 M Row 1 Min REST
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