WOD Blog
 | Mon, Jul 10 2023 |  |
| Monday 10 July 2023 | Warm Up Monday 10 June 2023 | HIIT-Fit 10 July 2023 |
Monday 10 July 2023 (Time, Rx2, Rx3) Pre-workout: Every 2:00 for 4 sets: 3-5 empty barbell squat snatches Strength Every 2:00 for 4 sets: Build to a heavy 3 Clusters WORKOUT: 12 TC RX 3 rounds for time: 15 thrusters (65/95 lb) 15 Toes to Bar 200m run or 250m row RX2 3 rounds for time: 15 thrusters (55/75 lb) 15 Toes to Eyes 200m run or 250m row RX3 3 rounds for time: 15 thrusters (35/45 lb) 15 Knee Raises 200m run or 200-m row
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| 1st | 8:48 Rx | Nichole Mon, Jul 10, 2023 | | 2nd | 9:50 Rx | Samantha Bu Mon, Jul 10, 2023 | | 3rd | 8:28 Rx3 | Sara P Mon, Jul 10, 2023 | | 1st | 10:36 Rx | Matt A Mon, Jul 10, 2023 | | 2nd | 10:58 Rx | Noah Ma Mon, Jul 10, 2023 | | 3rd | 11:29 Rx | Dan Mon, Jul 10, 2023 |
| Jacob Br | 11:45 Rx | | | DeVonna | 11:45 Rx3 | | | Phillip A | 11:53 Rx2 | | | Nick T | 12:00 Rx2 | | | Samantha Bu | 9:50 Rx | | | Shane S | 11:19 Rx3 | | | Dan | 11:29 Rx | | | Cody P | 11:15 Rx2 | | | David G | 11:44 Rx3 | | | Nichole | 8:48 Rx | | | Ivan | 8:50 Rx | | | Matt A | 10:36 Rx | | | Sara P | 8:28 Rx3 | | | Erin B | 8:56 Rx3 | | | Keith P | 8:45 Rx2 | | | Chip | 9:30 Rx3 | | | Prathap | 11:45 Rx2 | | | Linda B | 6:46 | Mod | | Charles A | 10:14 Rx3 | | | Kelley M | 7:22 | Scaled | | Natalie M | 9:54 | Mod | | Lynn S | 9:10 Rx3 | | | Adam D | 9:32 Rx2 | | | Laura B | 6:44 | Mod | | Ryan S | 12:00 Rx2 | | | Blake | 9:45 Rx2 | | | Tim G | 9:23 Rx2 | | | Kelley P | 11:18 Rx2 | | | Ben S | 8:16 Rx | | | Justin B | 10:08 Rx2 | | | Matt S | 9:47 Rx3 | | | Mandy N | 9:10 | Mod | | Ben K | 11:59 Rx3 | | | Brian H | 10:46 Rx3 | | | Jordan A | 12:00 Rx3 | | | Caitlyn | 12:00 | Scaled | | Josh Br | 9:50 Rx2 | | | grant b | 8:59 Rx | | | Jenni | 12:00 Rx2 | | | Tobie | 10:57 Rx | | | Darcy C | 11:45 Rx2 | | | Noah Ma | 10:58 Rx | | | Shane K | 11:16 Rx3 | 65# T2E | | Alice | 10:46 Rx3 | 45# | | Brianna W | 10:48 Rx3 | | | Kristine | 8:03 Rx3 | | | Kim K | 9:32 Rx3 | | | Molly O | 10:24 Rx3 | | | Shelli A | 10:23 Rx2 | 65# | | Carson Cl | 10:45 Rx2 | | | Shashank g | 12:90 Rx3 | | | Elijah | 12:00 Rx | | | Avinash k | 9:30 Rx3 | | | Jennifer A | 9:20 Rx | |
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Warm Up Monday 10 June 2023 (Time) 250m run Tabatas- :20 each Air squats Samson lunges Cossack squats Straight leg sit ups Alt v-ups T2p Pass throughs w band Banded pull aparts Kip swings Piriformis stretch Frog stretch Lat stretch 3 snatch deadlifts 3 high pulls 3 power snatch 3 ohs 3 full snatch 3 clean deadlifts 3 high pulls 3 power clean 3 front squats 3 push press 3 clusters 3 scap retracts 3 kip swings 3 knee raises 3 t2e 3 t2b
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HIIT-Fit 10 July 2023 (Reps) 36 Minutes Circuit Training/9 Stations 4 x thru Max Reps :45work :15rest 1) Bike for Calories (Goal: 10/8 Cals) 2) AMRAP:Complex(2DB) 1 DB Romanian Deadlift 1 DB Hang Power Clean 1 DB Front Squat 1 DB Push Jerk 3) Sled Push and Pull (Goal: 40 M) 4) 10 M Shuttle Runs 5) Alt DB Power Snatches 6) Explosive Incline Push-ups 7) Double unders/Single unders 8) Chin-ups 9) Overhead Plate Sit-ups
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| Elizabeth | HF | Gavin HF | | Andrea R | HF | HF | | Bartman | HF | HF | | Henry B | HF | HF | | Jules | HF | HF | | Brandey | HF | HF | | Beth W | HF | HF | | Maddie | HF | HF | | Melanie | HF | HF | | Kelli | HF | HF | | Janelle | HF | HF | | William K | HF | HF | | Tiffany t | HF | HF |
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