WOD Blog
 | Fri, Jul 18 2025 |  |
| Friday 18 July 2025 | Warm Up Friday 18 July 2025 |
Friday 18 July 2025 (Reps, Rx2, Rx3) 3 Bouts of Max effort for 2:00-- Round 1: Max Effort Box Jumps 20/24 | 16/20 Round 2: Max Effort Cal Bike Round 3: REST 2:00 Round 4: Max Effort KBS 35/53 | 26/35 Round 5: Max Effort Row Round 6: REST 2:00
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| 1st | 391 Rx | Nichole Fri, Jul 18, 2025 | | 2nd | 345 Rx | Chelsea B Fri, Jul 18, 2025 | | 3rd | 331 Rx | Gloria Fri, Jul 18, 2025 | | 1st | 407 Rx | Matt A Fri, Jul 18, 2025 | | 2nd | 402 Rx | Jacob Br Fri, Jul 18, 2025 | | 3rd | 361 Rx | John B Fri, Jul 18, 2025 |
| Jacob Br | 402 Rx | | | Whitney | 293 Rx3 | 35# | | Saba | 295 Rx2 | 20in | | Nelson S | 322 Rx3 | 53# | | DeVonna | 321 Rx3 | 26# | | Shashank g | 291 Rx2 | 24in | | glevys | 170 Rx3 | | | Mauricio | 412 Rx2 | | | James †| 314 Rx3 | 53# | | Jack Y | 315 Rx | | | Scott P | 360 Rx | | | Sara P | 388 Rx2 | | | Matt A | 407 Rx | | | Viswanath | 313 Rx | | | Silver-Leigh | 279 Rx3 | | | Erin B | 313 Rx3 | | | Nichole | 391 Rx | 🚲 👿 | | Chelsea B | 345 Rx | | | Gloria | 331 Rx | | | Jess | 312 Rx3 | ðŸðŸ¤› | | Ben Bag | 322 Rx | | | Shiva | 370 Rx2 | | | Jacob P | 247 Rx2 | | | KatðŸ•·ï¸ | 272 Rx3 | | | Charity | 🙂 Rx3 | | | Tim G | 338 Rx | | | Alice | 331 Rx3 | | | Rhonda D | 364 Rx3 | | | John B | 361 Rx | | | Cody P | 408 Rx3 | | | Sam ra | 335 Rx3 | | | Aaron | 338 Rx | | | Jesus | 360 Rx | | | Avinash k | 313 #44 kb Rx2 | | | Chanikya | 293 Rx2 | | | Benjamin | 176 Rx3 | |
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Warm Up Friday 18 July 2025 (Time) 1:00 Bike 8 Pass Throughs 8 Leg Swings , all directions 8 Alt Windmills 8 Overhead Squats 1:00 Row 8 Seal to Down Dog 2/2 World’s Greatest Stretch 10 Glute Bridges (pause at top) 10 Air Squats (pause at bottom) 10 Banded Lateral Walks (each direction) 2 Rounds 5 Broad Jumps > Box Jumps 8 Kettlebell Swings (light) > Wod wt. 30 sec Row or Bike
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