WOD Blog
 | Fri, Mar 24 2023 |  |
 | Happy Birthday: Joanna & James & Rebecca F |
| Friday 24 March 2023 | Warm up Friday 24 March 2023 | HIIT-Fit 24 March 2023 |
Friday 24 March 2023
(Rounds, Rx2, Rx3)
25 Min AMRAP
25/20 Cal Row
25 GHD
5/5 SA Overhead walking lunges (50/35)
Rx2 15 GHD | 35/25
Rx3 20/15 | St leg wt'd sit up | 25/15
| 0% |  | |  | 0% |
| 1st | 5+20 Rx | Nichole Fri, Mar 24, 2023 | | 2nd | 6+11 Rx3 | Gisela Fri, Mar 24, 2023 | | 3rd | 6 Rx3 | Alice Fri, Mar 24, 2023
Erin B Fri, Mar 24, 2023 | | 1st | 6+26 Rx | John B Fri, Mar 24, 2023 | | 2nd | 5+45 Rx | Jacob Br Fri, Mar 24, 2023 | | 3rd | 4+41 Rx | Dan Fri, Mar 24, 2023 |
| Nick T | 5 Rx2 | | | Jacob Br | 5+45 Rx | | | Gretchen | 6+15 Rx3 | | | Caity R | 6+32 Rx3 | | | Dan | 4+41 Rx | | | Shane S | 4+35 Rx2 | | | Justin Fe | 5 Rx3 | | | David G | 4+16 Rx3 | | | Mauricio | 5+20 Rx3 | | | Ryan S | 6+2 Rx3 | | | Nichole | 5+20 Rx | | | Ben Bar | 5+49 Rx2 | 3 rounds GHD, 3 rounds Abmat | | Sierra D | 5 Rx3 | | | Prathap | 5 Rx3 | | | Amy S | 4+32 Rx | | | Erin B | 6 Rx3 | | | Adam M | 0 | Open | | Molly O | 7+12 Rx3 | | | Bill | 3 Rx3 | | | Kristie W | 7+9 Rx2 | | | Autumn | 0 | Open | | Shelley S | 5+16 Rx2 | | | Darcy C | 6+12 Rx2 | | | Phillip A | 5 Rx3 | | | Ben S | 5+26 Rx | | | grant b | 5+41 Rx | | | Avinash k | 5 Rx3 | | | Dana S | 6+8 Rx3 | | | Alice | 6 Rx3 | | | Matt S | Open | scaled | | John B | 6+26 Rx | | | Angel | 5+24 Rx3 | | | Gisela | 6+11 Rx3 | | | Kenia | 5+20 Rx3 | |
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Warm up Friday 24 March 2023
(Time)
6 AMRAP
10 Cal Row
10 leg swings
10 St. Leg Sit ups
10 Air Squats
2 Rounds of:
5/5 Lunges
100 ' Waiters Walk
Cossack Squats
Pigeon Stretch
Elevated Child's pose
1 Round Lt Wt. / 1 Round WOD Wt.
5 Cal Row
3/3 Overhead Walking Lunges
5 GHD
| 0% | | | | 0% |
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HIIT-Fit 24 March 2023
(Reps)
Every 3 Minutes for 30 Minutes
Alternate between
25/20 Cal Bike
40 Double unders/80 Single unders(TC2:45)
:15Rest
AND
20 Slam balls
15 Reverse Burpees
10 Plank KB Pull-throughs
Max Reps: Alt V-ups(TC2:45)
:15Rest
| 0% | | | | 0% |
| Ben S | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Andrea R | HF | HF | | Ann-Marie | HF | HF | | Beth W | HF | HF | | Melanie | HF | HF | | Kip | HF | HF |
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