WOD Blog
 | Mon, May 15 2023 |  |
 | Happy Birthday: Adam D |
| Monday 15 May 2023 | HIIT-Fit 15 May 2023 | Warm Up Monday 15 May 2023 |
Monday 15 May 2023 (Reps, Rx2, Rx3) Rx 4 rounds for reps: 1:00 calorie row 1:00 Russian kettlebell swings (53/70 lb) 1:00 burpees 1:00 wall-ball shots (14/20 lb)(9/10 ft) 1:00 rest Rx2 4 rounds for reps: 1:00 calorie row 1:00 Russian kettlebell swing (35/53 lb) 1:00 burpees 1:00 wall balls (14/20 lb)(9/10 ft) 1:00 rest Rx3 4 rounds for reps: 1:00 calorie row 1:00 Russian kettlebell swing (18/35 lb) 1:00 burpees 1:00 wall balls (10/14 lb)(9/10 ft) 1:00 rest
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| 1st | 225 Rx | Samantha Bu Mon, May 15, 2023 | | 2nd | 287 Rx2 | Nichole Mon, May 15, 2023 | | 3rd | 225 Rx3 | Lynn S Mon, May 15, 2023 | | 1st | 290 Rx | Luke Sy Mon, May 15, 2023 | | 2nd | 279 Rx | Nick T Mon, May 15, 2023 | | 3rd | 275 Rx | John B Mon, May 15, 2023 |
| Nick T | 279 Rx | | | Caity R | 244 Rx3 | | | Samantha Bu | 225 Rx | | | Phillip A | 262 Rx3 | | | Gretchen | :) Rx3 | | | Dan | 250 Rx | | | Cam N | 239 Rx | | | Mauricio | 256 Rx3 | | | David G | 168 Rx3 | | | Scott P | 152 Rx3 | | | Ryan S | 235 Rx3 | | | Nichole | 287 Rx2 | | | Jack Y | 230 Rx3 | | | Luke Sy | 290 Rx | | | Michael M | 223 Rx3 | | | Clay | 243 Rx3 | 20# WB | | Jenica | 280 Rx2 | | | Emily B | 286 Rx3 | | | Norm | 195 Rx2 | | | Bill | 160 Rx3 | | | Linda B | 246 Rx3 | | | Chip | 241 Rx3 | | | Lynn S | 225 Rx3 | | | Jasmin | 297 Rx2 | | | Adam D | 219 Rx | | | Blake | 217 Rx | | | Kelley P | 215 Rx | | | Kate D | 315 Rx | | | Molly O | 251 Rx2 | | | Josie | 238 Rx2 | | | Ben S | 235 Rx | | | Tim G | 224 Rx | | | Kendall B | 186 Rx3 | | | Jennifer A | 301 Rx | | | Ben K | 145 Rx2 | | | Justin Fe | 223 Rx | | | Nilsson | 211 Rx | | | Sammie | 280 Rx | | | Autumn | 👶🏻🐣 Rx3 | | | Brian H | 259 Rx3 | | | Jordan A | 180 Rx3 | | | Kristie W | 259 Rx2 | | | Kristine | 282 Rx3 | | | DeVonna | 210 Rx3 | | | Taylor B | 170 Rx3 | | | Tobie | 307 Rx | | | Noah Ma | 263 Rx | | | Charles S | 235 Rx | | | Darcy C | 246 Rx3 | | | John B | 275 Rx | | | Kim K | 210 Rx2 | | | Shelli A | 236 Rx | | | Shane K | 116 Rx3 | | | Shashank g | 200 Rx2 | | | Shelley B | 253 Rx3 | | | Elijah | 237 Rx | |
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HIIT-Fit 15 May 2023 (Reps) 40 Minutes Every 3 Minutes x 10 :60 Rest between rounds 12/10 Cal Bike 3 Rounds:Complex/Double DB Devils Press x 1 Front Squat x 1 Push Press x 1 6/5 Cal Bike Then in time remaining, Max Reps: Kipping Straight Leg Raises
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Warm Up Monday 15 May 2023 (Time) 2min Row 10 alt mountain climbers 10 glute bridges 10 alt twisted cross . 10 boot strappers 10 up downs Foam Roll: glutes, hams, hip flexors, quads World's Greatest Stretch 10 KB deadlift 10 wall-ball front squats 5 single-arm RKBS/ each 10 wall-ball push presses to target 10 Russian KB swings 10 wall-ball shots Practice- (:30 work//:30 rest) Row RKBS Burpees Wallballs
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