WOD Blog
 | Thu, Sep 7 2023 |  |
 | Happy Birthday: Sarah B |
| Thursday 7 September 2023 | Warm Up Thursday 7 September 2023 |
Thursday 7 September 2023 (Time, Rx2, Rx3) 10 Rounds for Time: TC 30 Rx 10 Deadlift (115/165) 10 Push Jerk 10 GHD 8/10 Cal Bike RX2 10 Deadlift (95/135) 10 Push Jerk 5 GHD 8/10 Cal Bike RX3 10 Deadlift (65/95) 10 Push Jerk 10 Straight leg sit ups 6/8 Cal Bike
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| 1st | 30:00 Rx | Samantha Sy Thu, Sep 7, 2023 | | 2nd | 25:57 Rx3 | Nichole Thu, Sep 7, 2023 | | 3rd | 29:52 Rx3 | Kenia Thu, Sep 7, 2023 | | 1st | 29:18 Rx2 | Jacob Br Thu, Sep 7, 2023 | | 2nd | 30:00 Rx2 | Ben Bar Thu, Sep 7, 2023 Nilsson Thu, Sep 7, 2023 Nick T Thu, Sep 7, 2023 | | 3rd | 20:00 Rx3 | Tim G Thu, Sep 7, 2023 |
| Angela C | 30:00 | 55# | | Gretchen | 27:04 | 25# | | Nick T | 30:00 Rx2 | | | Brian B | 30:00 Rx3 | | | Jacob Br | 29:18 Rx2 | | | Saba | 30:00 | 35# | | Nichole | 25:57 Rx3 | Rx w/65# | | Scott P | 29:58 Rx3 | | | Jack Y | 29:58 Rx3 | | | Sierra D | 30:00 Rx3 | GHDs 9+15 | | Michelle M | 20:20 | 55# 5 rounds | | Michael M | 26:00 | 75# 8 rounds | | Amy S | 30:00 Rx3 | Rx 2 movements/#65 | | Kelley P | 18:54 | 85# 10 rds 5 reps | | Nilsson | 30:00 Rx2 | | | Erin B | 25:11 | 35# | | Prathap | 30:00 Rx3 | | | Bill | 19:20 | 45#, 6 rds 5 reps | | Adam D | 21:09 | 95#, 10rds, 5 reps | | Shelley S | 20:24 | 65#, 10rds, 5reps | | Blake | 20:00 Rx3 | 7 RDS | | Darcy C | 29:10 Rx3 | 7 RDS RX REPS | | Molly O | 27:08 Rx3 | RX Reps | | Ben Bar | 30:00 Rx2 | 8 Rds | | Heidi F | 13:30 | 4 RDS - Mod | | Ben S | MOD Rx3 | | | Kendall B | 28:00 Rx3 | 9 RDS RX Reps | | Jennifer A | 23:04 Rx3 | RX Reps w/65# | | Tim G | 20:00 Rx3 | 7 RDS | | Samantha Sy | 30:00 Rx | 7 rounds | | Jake L | 27:47 Rx3 | RX2 Reps with GHD | | Joseph B | 28:26 Rx3 | | | Nikki | 30:00 Rx3 | 9.5 Rounds | | Becky | 26:42 Rx3 | 55# | | Amanda Lo | 27:23 Rx3 | RX Rep count w GHD | | Kim K | 28:29 Rx3 | | | Shane K | 28:53 Rx3 | | | Andrea G | 29:36 Rx3 | 75# + 80cals | | Shashank g | 30:00 Rx3 | 8+6 | | Brianna W | 30:00 Rx3 | 8rnd Rx2 mvmts | | Angel | 30:00 Rx3 | 8+10 | | Graham | 29:49 Rx3 | Rx2 DL wt + mvmts | | Gisela | 29:55 Rx3 | | | Kate D | 26:35 Rx2 | | | Steven L | 29:09 Rx3 | | | Vinil | 30:00 Rx3 | 7 | | Uday | 30:00 Rx3 | 7 | | Nirup | 29:55 Rx3 | | | Norm | 30:00 Rx3 | 9+34 Rx2 DL wt + mvmts | | Kenia | 29:52 Rx3 | | | Marilyn | 30:00 Rx3 | 6+20 | | grant b | 29:22 Rx2 | |
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Warm Up Thursday 7 September 2023 (Time) 2min bike 2-3 sets: 8 alt single leg RDL 4 seal to down dog 8 straight leg sit ups banded hamstring stretches overhead stretch on wall couch stretch set up GHD complete: 5 parallel GHD 5 GHD 1 set with empty barbell: 5 deadlifts 5 hang muscle cleans 5 strict press 5 dips, no drive 5 push press 5 push jerks 1 set w light weight: 5 deadlifts 5 hang power cleans 5 push jerks *find barbell weight*
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