WOD Blog
 | Mon, Jan 8 2024 |  |
 | Happy Birthday: Chip |
| Monday 8 January 2024 | Warm Up Monday 8 January 2024 | HIIT-Fit 8 January 2024 |
Monday 8 January 2024 (Time, Rx2, Rx3) Front squats 5X8 60% from rack- 2 min rest RX 4 rds for time of: 8 Front rack lunges (55/75) from the floor 8 Pull ups 8 GHD 100 M waiters walk 35/53 RX2 4 rds for time of: 8 Front rack lunges (45/65) from the floor 8 Jumping Pull ups (bar 12-14 inches above head) 4 GHD / 4 Straight leg sit ups 100 M waiters walk 26/35 RX3 4 rds for time of: 8 Front rack lunges (35/45) from the floor 8 Ring rows 8 St Leg situps 100 M waiters walk 15/25
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| 1st | 10:30 Rx | Nichole Mon, Jan 8, 2024 | | 2nd | 10:35 Rx | Samantha Sy Mon, Jan 8, 2024 | | 3rd | 12:10 Rx | Emily M Mon, Jan 8, 2024 | | 1st | 9:19 Rx | Christian L Mon, Jan 8, 2024 | | 2nd | 10:21 Rx | Mason M Mon, Jan 8, 2024 | | 3rd | 11:12 Rx | Ben Bar Mon, Jan 8, 2024 |
| Jacob Br | 12:47 Rx | | | DeVonna | 14:48 Rx2 | | | Samantha Sy | 10:35 Rx | 75# | | Evion | 10:15 Rx3 | | | Mason M | 10:21 Rx | | | Amber B | 10:25 Rx3 | | | Dan | 11:07 Rx2 | | | Emily M | 12:10 Rx | | | Brittany Sm | 9:35 Rx | | | Mauricio | 11:41 Rx2 | | | Saba | 12:48 Rx3 | | | Ryan S | 12:09 Rx2 | | | Ben Bar | 11:12 Rx | | | Prathap | 14:40 Rx2 | | | Nichole | 10:30 Rx | 65# | | Jack Y | 13:46 Rx2 | | | Norm | 14:19 Rx | | | Steven T | 13:10 Rx3 | | | Erin B | 12:12 Rx3 | | | Matt A | 13:33 Rx | | | Natalie M | 13:13 Rx3 | | | Ashley Fi | 12:35 Rx2 | | | William K | 9:50 Rx | | | Autumn | 12:31 Rx | | | Emily B | 12:39 Rx3 | | | Misty T | 13:17 Rx3 | | | Hannah S | 12:37 | mod FS | | Molly O | 11:55 Rx2 | | | Ben S | 10:42 Rx | | | Kristie W | 12:05 Rx2 | | | Chip | 12:40 Rx2 | | | Lynn S | 12:40 Rx3 | | | Rees | 10:28 Rx3 | | | Josh Br | 11:04 Rx3 | | | April | 10:19 Rx3 | | | Kate D | 9:56 Rx | | | Graham | 9:40 Rx2 | | | Mandy N | 10:03 Rx3 | | | Nick N | 9:55 Rx3 | | | Léa | 12:57 Rx3 | 45/PU/26 | | Justin C | 12:16 Rx | | | Val | 12:40 Rx3 | | | Kristine | 9:33 Rx3 | | | Brian H | 12:40 Rx3 | | | apurva s | 11:20 Rx3 | | | Tim G | 11:02 Rx3 | | | Noah Ma | 12:58 Rx | | | grant b | 11:37 Rx | | | Darcy C | 12:01 Rx2 | | | Charles S | 11:27 Rx | | | Tobie | 10:47 | deadlifts for lunges | | Scotty Sc | 12:18 Rx2 | | | Caitlyn | 9:38 Rx | | | Shelli A | 13:48 Rx | | | Shashank g | 14:08 Rx2 | | | Uday | 11:15 Rx3 | | | Joe W | 15:34 Rx3 | | | Christian L | 9:19 Rx | | | Nilsson | 13:45 Rx | | | Chloe C | 11.33 Rx3 | | | Matthew Wo | 14:21 Rx2 | | | Sarah B | 11:05 Rx3 | |
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Warm Up Monday 8 January 2024 (Time) Foam roll 5 inchworm + mountain climber 5 bootstrappers 10 alt samson lunges with pass through 10 alt cossack squats 3/3 worlds greatest stretch 2 sets: 5 lunge lunge squats 5 ring rows 5 straight leg sit ups 50m waiter walk Set up GHD 3 half GHd 5 full GHD 5 deadlift 5 muscle cleans with elbow punch 6 front rack lunges 6 tempo front squats Strength portion 3 scap retracts 5 kip swings 5 pull ups 6 alt front rack lunges
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HIIT-Fit 8 January 2024 (Reps) For 40 Minutes Alt between 4 Min EMOM and 4 Min Round with :60Rest between 4 Min EMOM 1- 12/10 Cal Bike 2- 10/8 Cal Bike 3- 8/6 Cal Bike 4- 6/4 Cal Bike REST:60 4 Min Round 12 Sandbag Clean to Bearhug* 12 Pull-ups* -Then w/time remaining, Max Reps: Double DB Thrusters REST:60 **Sandbag Cleans/Pull-ups Round 1: 12 Cleans/12 Pull-ups,Max Thrusters Round 2: 10 Cleans/10 Pull-ups,Max Thrusters Round 3: 8 Cleans/8 Pull-ups,Max Thrusters Round 4: 6 Cleans/6 Pull-ups,Max Thrusters
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