WOD Blog
 | Fri, Oct 3 2025 |  |
 | Happy Birthday: Charity |
 | Gymversary: Lisa K(1) |
| Friday 3 October 2025 | Warm up Friday Oct 3.2025 |
Friday 3 October 2025 (Time, Rx2, Rx3) PREORDER YOUR FALL APPAREL: https://docs.google.com/forms/d/e/1FAIpQLSdDvxN01iyNKgYs7YP4KixzX4qwiPEj0ArBNN2bNm247nmkfg/viewform 3 x 10 Bulgarian Split Squats (2x DB) 3 x 5 Strict HSPU 3 x 10 Bent over Row 65/95 Then 4 Rounds for time: TC22 400m Run 12 Pullups 10 HSPU | 2 Mat | Strict press
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| 1st | 12:30 Rx | Kelley M Fri, Oct 3, 2025 | | 2nd | 15:10 Rx | Nichole Fri, Oct 3, 2025 | | 3rd | 20:57 Rx | Evion Fri, Oct 3, 2025 | | 1st | 12:16 Rx | John B Fri, Oct 3, 2025 | | 2nd | 13:46 Rx | Scott P Fri, Oct 3, 2025 | | 3rd | 16:39 Rx | Tim G Fri, Oct 3, 2025 |
| Jacob Br | 21:55 Rx | | | Rhonda D | 19:50 Rx3 | | | DeVonna | 18:30 Rx3 | | | Luke Sy | 17:10 Rx | | | Mauricio | 15:46 Rx3 | | | Scott P | 13:46 Rx | | | apurva s | 15:00 Rx3 | | | Erin B | 15:01 Rx3 | | | Kelley M | 12:30 Rx | | | Bill | 4 Rounds | MOD | | Evion | 20:57 Rx | | | Chanikya | Open | scaled | | Shelli G | 20:24 Rx2 | | | Shannon | 19:01 Rx3 | | | Chelsea B | 22:00 Rx3 | neg/strict press | pull-ups | 24:48 | | Nichole | 15:10 Rx | | | Aaron | 22:00 Rx3 | pull-ups | 23:18 | | Adam D | 14:35 Rx2 | 1 abmat | | John B | 12:16 Rx | strict | | Sam ra | 14:28 Rx3 | strict press | pull-ups | | Avinash k | 15.10 Rx3 | | | Lauren B | 18:03 Rx3 | 1 mat HS | scaled # KPU | | Tim G | 16:39 Rx | | | Gabrielle | 17:19 Rx3 | band | strict press | | Léa | 20:25 Rx2 | 🍦🤢 |
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Warm up Friday Oct 3.2025 (Time) 2 rounds • 100m Jog • 2 WGS • 10 Air Squats • 5 Inch Worms 2 rounds • 5 Scap Pull-Ups • 5 Ring Rows • 5 Pike Push-Ups (hips high) • 10 pull aparts and pass through 8 Strict Press Hamstring routine Couch stretch Wall stretch’s • 5 Kip Swings • 3 Handstand Kick-Ups with 10 sec hold • 3 strict pull ups 3 neg HSPU ACCESSORY WORK Primer • 1 Round at workout pace: • 100m Run • 3 Pull-Ups • 2 HSPU / Strict Press
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