WOD Blog
 | Fri, Jan 12 2024 |  |
| Friday 12 January 2024 | Friday 12 Jan 2024 | Warm Up Friday 12 January 2023 | HIIT-Fit 12 January 2024 | Other Results |
Friday 12 January 2024 (Rounds, Rx2, Rx3) One mile run for time (RX3 1200M Run) TEST 5:00 rest after last person in 10 min AMRAP RX 20 V-ups 10 Gob Squat (53/70) 5/5 Pistols RX2 20 V-ups 10 Gob Squat (35/53) 5/5 Pistols to a traget RX 3 20 Alt V-ups 10 Gob Squat (26/35) 5/5 Pistols seated to standing
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| 1st | 4+23 Rx | Samantha Sy Fri, Jan 12, 2024 | | 2nd | 4 + 3 Rx2 | Sarah B Fri, Jan 12, 2024 | | 3rd | 4 Rx2 | Léa Fri, Jan 12, 2024 | | 1st | 5+16 Rx | Christian L Fri, Jan 12, 2024 | | 2nd | 4+24 Rx | Matt A Fri, Jan 12, 2024 | | 3rd | 3+30 Rx | Nilsson Fri, Jan 12, 2024 |
| Jacob Br | 3+30 Rx2 | | | Nick T | 3+15 Rx | | | Angela C | 4+14 Rx3 | | | Kayla se | 6+33 Rx3 | | | Brittany Sm | 6 Rx2 | | | Mauricio | 3+12 Rx3 | | | Jack Y | 4+1 Rx2 | | | Prathap | 4+16 Rx2 | | | Ryan S | 3+30 Rx2 | | | David G | 3 Rx3 | | | Norm | 4+3 Rx2 | | | Ben Bar | 4+3 Rx2 | | | Samantha Sy | 4+23 Rx | | | Erin B | 3+36 Rx3 | | | Matt A | 4+24 Rx | | | apurva s | 3 Rx3 | | | Léa | 4 Rx2 | | | Natalie M | 3+10 Rx3 | | | Christian L | 5+16 Rx | | | Fidel | 3+31 Rx3 | | | Brian H | 3+38 Rx3 | | | Nilsson | 3+30 Rx | | | grant b | 3 + 29 Rx | | | Shashank g | 4 + 8 Rx2 | | | Chloe C | 4 Rx3 | | | Sarah B | 4 + 3 Rx2 | | | Matthew Wo | 3 + 12 Rx2 | |
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Friday 12 Jan 2024 (Time, Rx2) One mile run for time (RX3 1200M Run) TEST
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| 1st | 8:03 Rx | Léa Fri, Jan 12, 2024 | | 2nd | 9:18 Rx | Samantha Sy Fri, Jan 12, 2024 | | 3rd | 7:11 Rx2 | Erin B Fri, Jan 12, 2024 | | 1st | 6:14 Rx | Christian L Fri, Jan 12, 2024 | | 2nd | 6:29 Rx | Nick T Fri, Jan 12, 2024 | | 3rd | 7:11 Rx | Matt A Fri, Jan 12, 2024 |
| Jacob Br | 7:13 Rx | | | Nick T | 6:29 Rx | | | Angela C | 8:48 Rx | | | Kayla se | 7:45 Rx | | | Brittany Sm | 7:24 Rx | | | Mauricio | 10:00 Rx | | | Jack Y | 9:05 Rx | | | Prathap | 10:30 Rx | | | Ryan S | 8:23 Rx | | | Norm | 8:17 Rx | | | Ben Bar | 7:14 Rx | | | David G | 5:00 | Row 1k | | Samantha Sy | 9:18 Rx | | | Erin B | 7:11 Rx2 | | | Matt A | 7:11 Rx | | | apurva s | 8:00 Rx2 | | | Léa | 8:03 Rx | | | Natalie M | 8:13 | 800m walk | | Christian L | 6:14 Rx | | | Fidel | 8:37 | Row | | Brian H | 7:24 Rx | | | Nilsson | 10:17 Rx | |
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Warm Up Friday 12 January 2023 (Time) 20 jumping jacks 10 Leg swings 10 alt mountain climbers 5 bootstrappers 100m jog 20 box step ups Smash feet and calves Calf stretches Wall hip stretches 2 sets 8 jumping air squats 8 jumping lunges 8 alt v-ups 3 kb swing to catch 5 gob squats (lt wt) 5 gob squats wod weight 4 seated to standing pistols 4 pistols to a target 4 pistols Karaoke 10 high knees 10 butt kicks 100m run -MILE RUN-
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HIIT-Fit 12 January 2024 (Time) Running Clock... PART A: 20 Min AMRAP w/Partner (You go, I go style) Goal 1:00work/1:00rest 8/6 Calorie Row Sprint 5 Slam balls 4 Burpee Box Jumps PART B: Go on 20:00 For Time/Individual Workout 2 Rounds 40/30 Cal Row 25 Slam balls 20 Burpee Box Jumps
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