WOD Blog
 | Mon, Mar 23 |  |
 | Gymversary: Courtney Sp(2) |
| Monday 23 March 2026 | Warm up March 23 2026 |
Monday 23 March 2026 (Time, Rx2, Rx3) Power Set x 3 10 Alt Assisted Pistols (to target) 5/5 Bulgarian Split Squats (choose wt) -rest as needed- 3 RFT TC 28 25/30 Cal Bike 20 Box Step Ups (KBx2 35/53 | 26/35 | 15/26) 15 BMU | C2B | Hardest PU 15 KBx2 Front Squats
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| 1st | 25:12 Rx2 | Samantha Sy Mon, Mar 23, 2026 | | 2nd | 26:33 Rx2 | Lauren B Mon, Mar 23, 2026 | | 3rd | 28:00 Rx2 | Dawn T Mon, Mar 23, 2026 | | 1st | 26:00 Rx | Justin B Mon, Mar 23, 2026 | | 2nd | 28:00 Rx | Luke Sy Mon, Mar 23, 2026 | | 3rd | 23:35 Rx2 | John B Mon, Mar 23, 2026 |
| Whitney | 23:28 Rx3 | | | Jacob Br | 27:15 | RX MOD. 5 BMU per round | | Saba | :) Rx3 | MOD | | Mauricio | 24:51 Rx3 | | | Scott P | 18:47 | MOD | | James | 26:05 Rx3 | | | Nichole | 25:10 | RX MOD= 23 BMUs/ RX weight | | Léa | 19:25 | 🙂 | | Matt A | 26:54 Rx2 | 53 | | Kelley M | 27:15 Rx3 | | | Dawn T | 28:00 Rx2 | | | Prathap | 26:48 Rx3 | Rx2weight | | Lindsay R | 20:46 Rx3 | | | Shashank K | 25:05 Rx3 | | | Navaneetha | 25:40 Rx3 | | | Vishnuvardhan | 24:15 Rx3 | | | Viswanath | 27:13 Rx2 | | | Justin B | 26:00 Rx | | | Joanna | 23:10 Rx3 | | | Chelsea B | 27:50 Rx3 | | | Leslie S | 24:07 Rx3 | | | Ben Bag | 22:36 Rx3 | | | Lauren B | 26:33 Rx2 | | | Mason L | 22:52 Rx3 | | | Chanikya | 26:00 Rx3 | | | John B | 23:35 Rx2 | | | Sam ra | 24:14 Rx2 | | | Rees | 27:21 Rx3 | | | Charity | 28:00 Rx3 | | | Elijah A | 27:39 Rx2 | | | Kenia | 24:35 Rx3 | | | Noemi | 25:59 Rx3 | | | Samantha Sy | 25:12 Rx2 | 35 lb | | Luke Sy | 28:00 Rx | 2 full rounds +50 reps | | Cody P | 26 Rx3 | | | Angel | 24:32 Rx3 | | | Alice | 22:57 Rx3 | | | Shane H | 23:16 Rx3 | | | Steven L | 24:46 Rx2 | | | Jesca | 23:52 Rx3 | | | Lisa K | 23:55 Rx3 | | | Dee S | 24:35 Rx3 | | | Aaron | 25:31 Rx3 | | | Gloria | 23:07 Rx3 | | | Christian L | 26:48 | 2rds BMU | | Shashank g | 24:37 | scaled |
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Warm up March 23 2026 (Time) 1:00 bike 8 twisted cross 8 Spider-Man 8 seal to down dog 8 air squats 10 good mornings 1:00 bike Banded shoulder stretch Elevated child’s pose Elevated pigeon stretch 5 KB DL 5 cleans 5 front squats 4/4 pistol to target POWER SESSION :10 dead hang 5 scap pulls 3 kip swings 3 pull ups 3 C2B 3 BMU 6 low box step ups 6 WOD BSU WOD
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