WOD Blog
 | Fri, May 12 2023 |  |
| Friday 12 May 2023 | Warm Up Friday 12 May 2023 | HIIT-Fit 12 May 2023 |
Friday 12 May 2023 (Time, Rx2, Rx3) Strength: 12min to Establish a 3 Rep Heavy Clean & Jerk 3 Rounds for Time: 15 TC 20 burpee box jumps 20/24 1 rope climb 400 M Run Rx2: (2) half RC Rx3: 15 BBJ / (3) Jhook pulls | 300 M Run
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| 1st | 15:00 Rx | Samantha Bu Fri, May 12, 2023 | | 2nd | 12:42 Rx3 | Nichole Fri, May 12, 2023 | | 3rd | 14:15 Rx3 | Erin B Fri, May 12, 2023 | | 1st | 11:35 Rx | Nick T Fri, May 12, 2023 | | 2nd | 12:27 Rx | John B Fri, May 12, 2023 | | 3rd | 13:46 Rx | Dan Fri, May 12, 2023 |
| Phillip A | 15:00 Rx3 | | | Nick T | 11:35 Rx | | | DeVonna | 15:00 Rx3 | | | Cam N | 12:00 Rx | | | Caity R | 15;00 Rx2 | | | Nichole | 12:42 Rx3 | | | Shelley B | 15:00 Rx3 | | | Dan | 13:46 Rx | | | David G | 15:00 Rx3 | | | Mauricio | 15:00 Rx3 | | | Ryan S | 15:00 Rx3 | | | Ben Bar | 15:00 Rx | | | Jack Y | 15:00 Rx3 | | | Scott P | 14:36 Rx3 | | | Kristie W | 15:00 Rx2 | | | Erin B | 14:15 Rx3 | | | Clay | 15:00 Rx3 | | | Samantha Bu | 15:00 Rx | | | Amanda Lo | 15:00 Rx | | | Molly O | 15:00 Rx2 | | | Sierra | 15:0 Rx3 | | | Brian H | 15:00 Rx | | | Shelley S | 15:00 Rx3 | | | Ben S | 14:50 Rx | | | Josie | 15:00 Rx2 | | | Nilsson | 15:00 Rx | | | Grace | 15:00 Rx | | | Noah Ma | 15:00 Rx | | | Jennifer A | 12:41 Rx | | | John B | 12:27 Rx | | | Kristine | 14:31 Rx3 | | | Shashank g | 15:00 Rx3 | |
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Warm Up Friday 12 May 2023 (Time) 200m Run 2 Rounds: 8 Up Downs --> Burpees 8 Step Ups --> Tuck Jumps 8 Broad Jumps --> Box Jumps 8 Knee Raises (from rope) --> Knee Raises Trap Smash World's Greatest Stretch 3 Deadlifts 3 High Pulls 3 Muscle Clean 3 Front Squats 3 Push Press 3 Push Jerks 3 Split Jerks 5 Clean & Jerks *Strength* 3 J Hook Clamp 3 J Hook Pulls 1 Half Climb Practice Round: 3 Burpee Box Jumps 1 Half or Full Climb 100m Run
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HIIT-Fit 12 May 2023 (Reps) 32 Minute TABATA 8 Rounds :20work :10rest Double unders/Single unders Single Leg KB RDL, RT Single Leg KB RDL, LT Reverse Burpees Double unders/Single unders Alt KB Snatches and RKBS(Alt rounds) Reverse Burpees Push-ups
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| Andrea R | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Beth W | HF | HF | | Kip | HF | HF | | Janelle | HF | HF | | Kate D | HF | HF |
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