WOD Blog
 | Mon, Oct 2 2023 |  |
| Monday 2 October 2023 | Warm Up Monday 2 October 2023 | HIIT-Fit 2 October 2023 |
Monday 2 October 2023 (Time, Rx2, Rx3) RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 lb) 20 push presses (75/115 lb) 20 toes-to-bars Rest 1:00 RX2 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (65/95 lb) 20 box jumps (20/24 lb) 20 push presses (65/95 lb) 20 toes-to-eyes Rest 1:00 RX3 3 rounds for time of: 15 wall-ball shots (10/14 lb) 15 deadlifts (55/75 lb) 15 box jumps (16/20 in) 15 push presses (55/75 lb) 15 lying leg raises Rest 1:00
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| 1st | 18:40 Rx | Nichole Mon, Oct 2, 2023 | | 2nd | 19:16 Rx | Samantha Sy Mon, Oct 2, 2023 | | 3rd | 13:17 Rx3 | DeVonna Mon, Oct 2, 2023 | | 1st | 18:59 Rx | Luke Sy Mon, Oct 2, 2023 | | 2nd | 21:21 Rx | Matt A Mon, Oct 2, 2023 | | 3rd | 24:19 Rx | Ben Bar Mon, Oct 2, 2023 |
| Samantha Sy | 19:16 Rx | | | Brian B | 17:54 Rx3 | | | Phillip A | 20:26 | 2 rounds | | DeVonna | 13:17 Rx3 | | | Angela C | 15:39 Rx3 | | | Shane S | 15:35 Rx3 | | | Jenni | 15:25 Rx3 | | | Gretchen | 17:12 | scaled | | Mason M | 15:00 | scaled | | Scott P | 22;10 Rx3 | 20 reps | | Saba | 19:56 Rx3 | | | Ryan S | 25:02 Rx3 | | | Ben Bar | 24:19 Rx | | | Jack Y | 22:41 Rx3 | 20 teps | | Nichole | 18:40 Rx | | | Matt A | 21:21 Rx | | | Kelley P | 24:04 Rx | | | Redj | 21:39 Rx3 | | | Misty T | 😎 | mod | | Steven T | 😎 | mod | | Bill | 14:20 | Scaled | | Molly O | 24:30 Rx3 | RX2 reps/movements | | Jasmin | 24:00 Rx2 | T2B | | Adam D | 23:35 Rx2 | | | Melanie | 15:33 Rx3 | | | Léa | 18:03 | Scaled, 20 reps, box SU | | Linda B | 13:00 | Scaled | | Laura B | 13:32 | Scaled | | Ben S | 15:00 | 2 rounds | | Justin B | 19:58 Rx3 | | | Emily B | 26:13 Rx3 | | | Nilsson | 28:55 Rx | | | Kendall B | 21:46 Rx3 | | | Rees | 16:53 Rx3 | | | Brian H | 22:14 Rx3 | | | Becky | 18:05 Rx3 | | | Kristie W | 20:30 Rx3 | Rx2 reps | | Erin B | 15:21 Rx3 | 45 | | Joseph B | 16:16 Rx3 | Knee raises | | grant b | 21:35 Rx | | | Justin C | 26:57 Rx2 | | | Amanda Lo | 18:50 Rx3 | | | Jeffrey D | 18:36 Rx3 | | | Nick N | 19:39 Rx2 | | | Mandy N | 19:05 Rx3 | | | Tobie | 27:07 Rx | | | Darcy C | 24:54 Rx2 | | | Shelli A | 18:56 Rx3 | | | Andrea G | 26:10 Rx | scaled PP | | Gisela | 18:53 Rx3 | | | Snohitha | 18:10 Rx3 | | | Shashank g | 26:49 Rx3 | | | Rhonda D | 15:58 Rx3 | | | Uday | 17:02 Rx3 | | | Elijah A | 21:09 Rx2 | | | Sam ra | 25:46 Rx2 | | | Nirup | 23:00 Rx3 | | | Luke Sy | 18:59 Rx | |
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Warm Up Monday 2 October 2023 (Time) Roll Session during white board 2 rounds: 100m run 8 medball cleans / medball thrusters / wallballs 8 box step-ups / broad jumps / box jumps 5 scap retracts 10 kip swings / knee raises / t2e world's greatest stretch twisted cross barbell: 5 goodmornings 5 back squats 5/5 elbow rotations 5 strict press 5 push press 5 RDL 3 hinges 3 drops 5 deadlifts 3 dips, no drive 5 push press 2 sets 5-7 deadlifts 5-7 push press -increasing to wod weight
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HIIT-Fit 2 October 2023 (Time) For Time: CHIPPER on Running Clock 1:00work/1:00rest Even Min: Max Effort Work Odd Min: REST *Cardio Options: 160/125 Calorie Row 125/100 Calorie Bike CHIPPER: Calorie Row or Bike 50 DB Thrusters 25 Burpee Box Jumps 50 Straight Leg Sit-ups **Complete all Calories before moving on to Thrusters and so on…
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| Andrea R | 34:57 | Row | | Elizabeth | 32:55 | Bike | | Zander | 34:39 | Bike | | Madison K | 28:50 | Bike | | Beth W | 33:58 | Row | | Shane K | 32:47 | Bike | | Autumn | 32:55 | Bike | | Kelli | 29:00 | Run | | Taylor P | 34:00 | Bike |
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