WOD Blog
 | Mon, Mar 27 2023 |  |
| Monday 27 March 2023 | Warm Up Monday 27 March 2023 | HIIT-Fit 27 March 2023 |
Monday 27 March 2023 (Time, Rx2, Rx3) STRENGTH EMOM x 12 MINUTES* MIN 1 - :30 Wall HS Hold MIN 2 - :30 Deficit Push-Ups MIN 3 - EZ Cardio WORKOUT TC 25 8 ROUNDS FOR TIME 15/10 Cal Bike 12 Box Jumps (30/24) 16 Russian Twists (double tap) (25/15) *Mandatory Step-Down Rx2 24/20 box Rx3 12/8 cal | Comfortable jumping ht | 15/10
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| 1st | 18:48 Rx | Samantha Bu Mon, Mar 27, 2023 | | 2nd | 20:44 Rx | Nichole Mon, Mar 27, 2023 | | 3rd | 21:57 Rx2 | Léa Mon, Mar 27, 2023 | | 1st | 22:27 Rx | John B Mon, Mar 27, 2023 | | 2nd | 22:30 Rx | Tim G Mon, Mar 27, 2023 | | 3rd | 23:08 Rx | Jacob Br Mon, Mar 27, 2023 |
| Phillip A | 22:15 Rx3 | 6rds | | Jacob Br | 23:08 Rx | | | Samantha Bu | 18:48 Rx | | | Caity R | 23:50 Rx3 | | | DeVonna | 21:08 Rx3 | | | Gretchen | 21:35 Rx3 | | | Shane S | 21:21 Rx3 | | | Dan | 24:14 Rx | | | Ryan S | 23:07 Rx2 | | | Nichole | 20:44 Rx | | | Mauricio | 25:00 Rx3 | | | Lara | 21:40 Rx3 | | | Emily B | 22:24 Rx3 | | | Norm | 25:00 Rx3 | | | Skye | 23:50 Rx3 | | | Bill | 20:00 | 6 rds | | Molly O | 20:14 Rx3 | | | Jasmin | 23:20 Rx | | | Linda B | 19:36 Rx3 | | | Laura B | 19:59 Rx3 | | | apurva s | 22:00 Rx3 | | | Tim G | 22:30 Rx | | | Autumn | :) Rx3 | | | Ben S | 23:10 Rx | | | Morgan S | 22:05 Rx | | | Joseph B | 25:00 Rx2 | | | Melanie | 22:51 Rx2 | | | Adam D | 25:00 Rx | | | Kate D | 17:41 Rx3 | Step up, 25# RT, NO BOOT! | | Avinash k | 15:00 Rx3 | | | Nilsson | 25:00 Rx | | | Ben K | 25:00 Rx3 | Hes baaaaaack! | | Dana S | 21:20 Rx3 | | | Matt S | 23:42 Rx2 | | | Brian H | 23:11 Rx3 | | | Jordan A | 25:00 Rx3 | | | Rees | 21:25 Rx3 | | | Chip | 25:00 Rx3 | | | Lynn S | 23:33 Rx3 | | | Amanda Lo | 20:49 Rx | | | Luke Sy | 23:25 Rx | | | Chris G | 23:55 Rx | | | Léa | 21:57 Rx2 | | | Tobie | 17:48 Rx | | | Darcy C | 22:20 Rx | | | Prathap | 25:00 Rx2 | | | Natalie M | 24:-3 Rx3 | | | Charles S | 25:00 Rx | | | Shelli A | 25:00 Rx2 | | | grant b | 23:25 Rx | | | Kristine | 17:44 Rx3 | | | John B | 22:27 Rx | | | Sam ra | 25:00 Rx | | | Caitlyn | 25:00 Rx | | | Angel | DNF | 5 rounds - box bite | | Shelley B | 25:00 Rx3 | | | Amy S | 25:00 Rx2 | | | Elijah | 25:00 Rx | | | Kenia | 25:00 Rx2 | |
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Warm Up Monday 27 March 2023 (Time) AMRAP x 8 MINUTES* 8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast) 8 Alt. Step-Ups → 8 Box Jumps 4 Inch Worms + Push-Up → 8 Push-Ups to Pike 8 Alt. Groiners → 4/4 Donkey Kicks *Advance to second movement at 4 minute mark Mobility: Slow Alt. Twisted Cross Pigeon Pose
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HIIT-Fit 27 March 2023 (Time) For Time: 10 Rounds 300 M Row/15 DB Facing Burpees(Alt Rounds)* Rounds 1-2: 15 Double DB Front Squat Rounds 3-4: 30 Alt DB Snatch(15/Arm) Rounds 5-6: 15 Double DB Front Squat Rounds 7-8: 30 Alt DB Power Clean & Push Press(15/Arm) Rounds 9-10: 15 Double DB Front Squat *Row/Burpees Rd 1: Row and 15 Frt Squat Rd 2: Burpees and 15 Frt Squat Rd 3: Row and 30 Alt Snatches Rd 4: Burpees and 30 Alt Snatches and so on...
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| Kate D | 33:59 | 35# | | Andrea R | 35:15 | 25/35# | | Ann-Marie | 34:30 | 10/20# | | Kim C | 34:30 | 15/20#..10FS | | Bartman | 28:39 | 30# | | Henry B | 22:20 | scaled | | Michael Co | 32:36 | 25#..10Burp | | Beth W | 35:56 | 15/20# | | Kip | 32:12 | 25#..10FS | | Olivia D | 39:00 | 20# |
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