WOD Blog
 | Fri, Oct 10 2025 |  |
 | Happy Birthday: Lynn B |
| Friday 10 October 2025 | Warm Up Friday 10 October |
Friday 10 October 2025 (Time, Rx2, Rx3) 10 minutes to establish a heavy 1 Rep Strict Press Then: 1-3-5-7-9-11 REPS: ​Power Clean & Jerk 95/135 | 75/115 | 55/75 Toes to Bar | T2 Target | Knee Raises -5 Burpees on the dash
| 0% |  | |  | 0% |
| 1st | 7:20 Rx | Kelley M Fri, Oct 10, 2025 | | 2nd | 8:07 Rx | Nichole Fri, Oct 10, 2025 | | 3rd | 10:35 Rx | Samantha Bu Fri, Oct 10, 2025 | | 1st | 6:44 Rx | Justin B Fri, Oct 10, 2025 | | 2nd | 9:14 Rx | Jacob Br Fri, Oct 10, 2025 | | 3rd | 9:53 Rx | Matt A Fri, Oct 10, 2025 |
| Jacob Br | 9:14 Rx | | | Nelson S | 9:49 Rx3 | | | DeVonna | 11:00 Rx3 | | | Mauricio | 10:42 Rx3 | | | Samantha Bu | 10:35 Rx | | | James †| 10:18 Rx3 | | | Jack Y | 13:22 Rx2 | | | Viswanath | 14:14 Rx2 | | | Matt A | 9:53 Rx | | | Erin B | 10:25 Rx3 | 55 | t2b/t2e | | Kelley M | 7:20 Rx | | | Justin B | 6:44 Rx | | | Lindsay R | 10:30 | Mod | | Scott P | 10:57 Rx | | | Nichole | 8:07 Rx | 105 strict press | | Evion | 15:34 Rx2 | T2b | | Chelsea B | 14:43 | 35 DBs + t2b | | Ben Bag | 13:04 Rx2 | T2b | | Anthony | 15:54 Rx | | | Chanikya | 11:14 Rx3 | T2e | | Sam ra | 10:20 Rx3 | T2b | | Aaron | 15:05 Rx | | | Emily M | 10:15 Rx2 | 85# T2B | | Vinod | 10:05 Rx2 | | | Avinash k | 12:40 Rx3 | | | Alice | 11:11 Rx3 | | | Charles S | 12:22 Rx | | | Gabriel | 8:28 Rx | | | Gabrielle | 11:54 Rx2 | | | Charity | 16:30 Rx3 | | | Lisa K | 11:54 Rx2 | | | Tim G | 11:56 Rx | | | Nilsson | 14:25 Rx | |
|
Warm Up Friday 10 October (Time) 2 Rounds: 5 Shuttle runs 10 PVC Pass-Throughs 8 Inchworms + Push-ups 10 Post Squats 5 Down dog / Seal 5 Scap Pull-ups + 5 Kips Standing Child pose Tricep stretch WGS T-spine opener Specific Warm-Up 3 Muscle Cleans + Elbow Punch 3 Power Cleans 3 Strict Press 3 Push Press 3 Push Jerks (hold in both dips) → Then build gradually to heavy single over 3–4 warm-up sets. Movement Prep for Metcon With light weight: 3 Power Clean + Jerk 5 Toes-to-Bar / Knee Raises / T2Target 3 Burpees
| 0% |  | |  | 0% |
|