WOD Blog
 | Fri, Aug 15 2025 |  |
 | Gymversary: Misty T(2) |
| Friday 15 August 2025 | Warm Up Friday 15 August 2025 |
Friday 15 August 2025 (Time, Rx2, Rx3) For time: First round: 15 Pull ups (Box Assisted | Ring Rows) 100 M sandbag carry bear hug 70/100 | 50/70 | 30/50 5 Burpees Second round: 10 C2B (Pull-ups | Box Assisted) 100 M sandbag carry bear hug 70/100 | 50/70 | 30/50 5 Burpee Box jumps 20/24 | 18/20 | Alt Ht. Third round 5 BMU (Jumping BMU or C2B | Jumping Pull ups) 100 M sandbag carry bear hug 70/100 | 50/70 | 30/50 5 Burpee Box jump overs (Step up and over) Repeat all Three rounds backwards. R3 - R2 - R1
| 0% |  | |  | 0% |
| 1st | 18:08 Rx | Kelley M Fri, Aug 15, 2025 | | 2nd | 16:30 Rx2 | Léa Fri, Aug 15, 2025 | | 3rd | 18:43 Rx2 | Gloria Fri, Aug 15, 2025 | | 1st | 14:16 Rx | Christian L Fri, Aug 15, 2025 | | 2nd | 14:35 Rx | John B Fri, Aug 15, 2025 | | 3rd | 16:08 Rx | Matthew Wo Fri, Aug 15, 2025 |
| Jacob Br | 21:58 Rx | | | Saba | 21:08 Rx3 | | | Nick T | 21:46 Rx2 | | | DeVonna | 20:29 Rx3 | | | Rhonda D | 17:12 Rx3 | | | Luke Sy | 19:33 Rx | | | Scott P | 18:57 Rx2 | 100SB/C2B/BA BMU | | Ryan S | 20:31 Rx3 | | | Brandon | 25:00 Rx2 | 100#SB/ C2B | | Nichole | 20:44 Rx2 | 5BMU | | Samantha Bu | 19:44 Rx2 | | | Léa | 16:30 Rx2 | | | Lauren B | 19:55 Rx3 | | | Erin B | 16:33 Rx3 | 50lb sandbag | | Kelley M | 18:08 Rx | | | Matt A | 16;30 Rx | | | Ashley Fi | 19:44 Rx3 | | | Adam D | 22:21 Rx | | | Viswanath | 22:55 Rx2 | 70# | | Gloria | 18:43 Rx2 | | | Kat🕷️ | 21:40 Rx3 | | | Chelsea B | 19:36 Rx2 | | | Leslie S | 20:44 Rx3 | | | Ben Bag | 20:25 Rx2 | | | Evion | 20:17 Rx2 | | | Noah Ma | 20:38 Rx3 | 100SB, pull-up variety | | Alex H | 23:39 Rx2 | | | Justin B | 16:12 Rx | | | John B | 14:35 Rx | | | Nelson S | 19:58 Rx3 | KPUs! | 100SB | | Christian L | 14:16 Rx | | | Rees | 22:56 Rx3 | | | Jesus | 17:34 Rx | | | Chanikya | 21:34 Rx2 | | | Alice | 18:08 Rx3 | 50SB | | Lisa K | 15:05 Rx3 | 59SB | | Shashank K | 21:49 Rx3 | | | Matthew Wo | 16:08 Rx | | | Avinash k | 23:45 Rx2 | | | Emily M | 19:33 Rx2 | | | Lauren I | 22:00 Rx2 | 75SB | | Mason M | 16:29 Rx | |
|
Warm Up Friday 15 August 2025 (Time) 2 Rounds: 100m run 10 Air Squats 5 Inchworm walkouts + push-up 10 Banded Pass-Throughs or PVC Dislocates Banded shoulder Pulling Primer – 2 Rounds: 5 Scap pull-ups (strict or assisted) 3–5 Kipping swings 3 Pull-ups Sandbag Carry Primer: 50m bear hug carry (light sandbag or med ball) Focus on tight core + breathing under load Burpee + Box Movement Flow: 3 burpees to a step-up 3 burpees to box jump 3 burpees over a low target (just to wake up hips and timing) 1 Round @ moderate pace: 50m sandbag carry 3–5 pull-ups (scale to your workout version) 3 burpees
| 0% |  | |  | 0% |
|