WOD Blog
 | Wed, May 31 2023 |  |
 | Happy Birthday: Ben Bag |
| Wednesday 31 May 2023 | Warm Up Wednesday 31 May 2023 | HIIT-Fit 31 May 2023 |
Wednesday 31 May 2023 (Time, Rx2, Rx3) RX 5 rounds for time: 40 double-unders 30 box step-ups (20/24 in) 20 up downs Rx2 5 rounds for time: :30 double-under attempts 30 box step-ups (20/24 in) 15 Up downs Rx3 5 rounds for time: :30 double tap penguin hops 20 box step-ups (20/24 in) 10 up downs
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| 1st | 13:12 Rx | Nichole Wed, May 31, 2023 | | 2nd | 18:08 Rx | Léa Wed, May 31, 2023 | | 3rd | 21:13 Rx2 | Lynn S Wed, May 31, 2023 | | 1st | 15:41 Rx | Noah Ma Wed, May 31, 2023 | | 2nd | 17:17 Rx | Brian H Wed, May 31, 2023 | | 3rd | 17:18 Rx | John B Wed, May 31, 2023 |
| Chris W | 0 | Open | | Angela C | 13:26 Rx3 | | | Phillip A | 19:50 Rx | | | Jacob Br | 16:25 Rx2 | | | Shelley B | 13:23 Rx3 | | | Caity R | 19:45 Rx2 | | | DeVonna | 14:04 Rx3 | | | Mauricio | 17:31 Rx2 | | | Ryan S | 17:11 Rx2 | | | Lori A | 17:29 Rx2 | | | Nichole | 13:12 Rx | | | William K | 14:04 Rx | | | Jules | 13:47 Rx | | | Venkata | 19:27 Rx3 | Mod | | apurva s | 17:00 Rx3 | 3 Rounds | | Clay | 18:35 Rx3 | 80 SU | | Norm | 21:38 Rx3 | 80 SU | | Nilsson | 20:43 Rx2 | | | Skye | 17:14 Rx3 | | | Keith P | 16:37 Rx3 | | | Lynn S | 21:13 Rx2 | | | Natalie M | 13:38 | Mod | | Léa | 18:08 Rx | | | Sierra | 19:55 Rx3 | | | Carson Cl | 15:10 Rx2 | | | Darcy C | 16:28 Rx2 | | | Justin B | 21:36 Rx | | | Joseph B | 13:19 Rx3 | | | Shelley S | 18:33 Rx2 | | | Kendall B | 15:14 Rx3 | | | Avinash k | 15:04 Rx3 | | | Ashley Fi | 16:07 Rx | | | Bill | 16:10 | Mod | | Chip | 13:56 Rx3 | | | April | 12:53 Rx3 | | | Brian H | 17:17 Rx | | | Jake L | 22:05 Rx | | | Jordan A | 14:00 Rx3 | | | Amanda Lo | 15:40 Rx | | | John B | 17:18 Rx | | | Cam S | 16:11 Rx2 | | | Noah Ma | 15:41 Rx | | | Kristie W | 14:55 Rx3 | | | grant b | 16:13 Rx | | | Brianna W | 16:44 Rx3 | | | Shelli A | 20:00 Rx | | | Hillary | 16:00 Rx3 | | | Shashank g | 20:14 Rx3 | | | Joe W | 19:23 Rx3 | |
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Warm Up Wednesday 31 May 2023 (Time) 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set: 10 plank to down dog 20 alternating reverse lunges :20 single-unders 1 set: 10 up downs 10 box step-ups (20/24 in) :20 double-unders or single-unders Foam Roll: calves, hamstrings, glutes, quads Calf Stretches Pigeon Pose Give some time for DU progressions and practice
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HIIT-Fit 31 May 2023 (Time) For Time: 80/60 Calorie Bike, Max Effort :60REST after every 20/15 Calories -Into- 80 Slamballs *Perform 15 Abmat Sit-ups after every 20 reps (Total Abmat Sit-ups = 60 reps) -Into- 2400/2000 M Row, Max Effort :60REST after every 600/500 M -Into- 40 Burpees
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| Justin B | 37:29 | Lynn 37:29 | | Andrea R | 34:41 | HF | | Kelley P | 33:55 | HF | | Kate D | 32:52 | HF | | Beth W | 36:43 | HF | | Melanie | 30:08 | HF | | Kelli | 34:57 | Maddie 34:57 | | Blake | HF | :) | | Ben S | HF | :) | | Kim K | 35:59 | HF | | Jessica L | 34:36 | HF | | Janelle | 35:22 | HF |
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