WOD Blog
 | Fri, Aug 6 2021 |  |
| Friday 6 August 2021 | HIIT-Fit 6 August 2021 | Pull Up Progression Day 20 |
Friday 6 August 2021 (Time, Rx+) Crossfit Games Week Age Group Event #7 https://www.youtube.com/watch?v=j3GFJs6TgUw&t=1426s 4:50 mark Winners: Men: David Bradley: 10:55 Women: Sophia Shaft: 13:08 RX+: From the 55-59 Age Group: 9 bar muscle-ups 25/20-cal. row 75 double-unders 7 bar muscle-ups 25/20-cal. row 75 double-unders 5 bar muscle-ups 25/20-cal. row 75 double-unders RX: From the 60+ Age Group: 15 chest-to-bar pull-ups 20/18-cal. row 75 double-unders 10 chest-to-bar pull-ups 20/18-cal. row 75 double-unders 5 bar muscle-ups 20/18-cal. row 75 double-unders Time cap: 16 min.
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| 1st | 12:30 Rx | Samantha Sy Fri, Aug 6, 2021 | | 2nd | 10:15 | Nichole Fri, Aug 6, 2021 | | 3rd | 13:40 | DeVonna Fri, Aug 6, 2021 | | 1st | 11:44 Rx+ | Ben Bar Fri, Aug 6, 2021 | | 2nd | 12:21 Rx+ | Luke Sy Fri, Aug 6, 2021 | | 3rd | 13:45 Rx+ | John B Fri, Aug 6, 2021 |
| DeVonna | 13:40 | RR | | Nicole N | 12:35 | Neg | | Silver-Leigh | 14:12 | Singles | | Savannah P | 15:27 | RR | | Nichole | 10:15 | C2B/Singles | | Noelle | 15:18 | RR | | Sydney N | 7:57 | KPU | | Reanna | 13:06 | RR SU | | Dave | 13:29 | RR | | David N | 7:59 | KPU | | Lara | 13:31 | RR | | Eric D | 9:05 | Strict | | Dylan Wa | 10:05 | JPu | | Ben Bar | 11:44 Rx+ | | | Brian H | 11:07 Rx | | | Molly O | 12:10 | RR | | Justin Fe | 12:00 | Strict | | Sierra D | 10:49 | RR | | Melanie | 11:39 | Jpu | | Laura B | 11:30 | RR | | Malissa | 11:59 | Jpu | | Adam D | 14:05 | C2B | | Josie | 16:00 | Band bmu | | Blake | 15:53 | scaled | | Sam Re | 10:09 Rx+ | | | Jennifer A | 12:12 | scaled | | Kelley P | Open | scaled | | Ben S | 16:00 Rx+ | | | Codey | 9:52 Rx+ | | | Emma E | 14:04 | SU/VRR | | Samantha Sy | 12:30 Rx | | | jamey | 13:09 | DU taps/box BMU | | Luke Sy | 12:21 Rx+ | | | Charles S | 12:36 | KPU/SU | | John B | 13:45 Rx+ | | | Ashley P | 16:00 | C2B/Ring dips | | Kyle r | 15:31 | C2B/SU | | Joe W | 16:00 | C2B/SU |
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HIIT-Fit 6 August 2021 (Time) For Time: 1 Mile Run- Partition any way 4 Rounds: 8 Box Jumps 10 M Bear Crawl 12 SA KB Strict Press(6/arm) 14 KB Highpulls 16 Core Movement NOTE:Core Movement Rd1:Sit-ups Rd2:Hollow body rocks Rd3:Flutter kicks(2ct) Rd4:Heel touches(2ct)
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| Melanie | 21:06 Rx | | | Jeffrey D | 21:34 Rx | | | Dylan D | 27:56 | scaled |
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Pull Up Progression Day 20 (Check In) Max Effort Pull up Then: 3 Sets of 3 / 2 / 1 Box Assisted pull ups. (Set up like a jumping pull up, triceps parallel to the floor. Bend knees to full arm extension. Use leg assistance as needed to get chin over the bar. 2 Sets of 1 / 2 / 1 Partial Pull Up( From the top) Use same set up. Start with chin over the bar. gradually lower until triceps are parallel to the floor then pull buck to chin over the bar. 2 Sets 1 / 2 / 3 / 2 / 1 of Hanging Straight Leg Raises
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