WOD Blog
 | Fri, Dec 29 2023 |  |
| Friday 29 December 2023 | Warm Up Friday 29 October 2023 | HIIT-Fit 29 December 2023 |
Friday 29 December 2023 (Time, Rx2, Rx3) RX 2 rds for time of: Row 1k 20 GHD 20 Push Press (85/115) 20 Box Jumps (24/20) RX2 2 rds for time of: Row 1k 20 GHD 20 Push Press (65/95) 20 Box Jumps (24/20) RX3 2 rds for time of: Row 1k 20 GHD 20 Push Press (45/65) 20 Box Jumps (comfortable height) rest as needed then Plank hold 4 Min accumlative
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| 1st | 17:06 Rx | Samantha Sy Fri, Dec 29, 2023 | | 2nd | 17:08 Rx | Nichole Fri, Dec 29, 2023 | | 3rd | 17:30 Rx3 | Lynn S Fri, Dec 29, 2023 | | 1st | 15:52 Rx | Jacob Br Fri, Dec 29, 2023 | | 2nd | 16:21 Rx | John B Fri, Dec 29, 2023 | | 3rd | 16:54 Rx | Matt A Fri, Dec 29, 2023 |
| Nick T | 17:21 Rx | | | Angela C | 17:25 Rx3 | | | DeVonna | 18:06 Rx3 | | | Kayla se | 16:50 Rx3 | | | Brittany Sm | 15:02 Rx2 | | | Jack Y | 21:55 Rx3 | | | Ben Bar | 25:37 Rx | | | Scott P | 20:00 Rx2 | | | grant b | 16:42 Rx | | | Norm | 17:50 | Rx2 but step-ups | | Jesse | 19:45 Rx3 | | | Steven T | 20:06 Rx3 | | | Shashank g | 22:32 | Bike | | Matt A | 16:54 Rx | | | Ryan S | 19:37 | scaled | | Erin B | 19:18 Rx3 | | | Keith P | 17:10 | scaled | | Nichole | 17:08 Rx | | | Misty T | 22:46 | scaled | | Snohitha | 20:54 Rx3 | | | Vinod | 20:37 | scaled | | Jacob Br | 15:52 Rx | | | Léa | Open | scaled | | Kristie W | 17:02 Rx3 | Ghd | | Samantha Sy | 17:06 Rx | | | Ben S | 15:19 Rx | | | Molly O | 18:21 Rx2 | | | Chip | 18:31 Rx3 | | | Lynn S | 17:30 Rx3 | | | Dan | 16:37 Rx2 | | | Noah Ma | 17:40 Rx | | | John B | 16:21 Rx | | | Uday | 19:57 Rx3 | |
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Warm Up Friday 29 October 2023 (Time) 2 sets: 250m Row 10 straight leg sit ups 5 push up + seal to down dog 10 banded pull-aparts 5 broad jumps couch stretch elevated child's pose elevated piriformis set up GHD 5 half GHD 5 full GHD 4 alt. step-ups 5 tuck jumps 5 box jumps 3 high-pulls 3 power cleans 5 strict press 5 dip, no drive 5 push press *build bar: 1x5@ light weight 1x5@ mod weight 1x5@ wod weight
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HIIT-Fit 29 December 2023 (Rounds) Welcome 2024!!! Partner Workout **One partner working at a time 40 Min AMRAP 20 DB Man Makers 24 Calorie Bike 20 Box Jump overs 24 Calorie Bike 20 Pull-ups 24 Calorie Bike 20 Abmat Sit-ups 24 Calorie Bike
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| Dan | 3 rounds 2 reps Rx | Partnered with Ben |
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