WOD Blog
 | Fri, Nov 5 2021 |  |
 | Happy Birthday: Nilsson & Charles S & Elijah A |
| Friday 5 November 2021 | HIIT-Fit 5 November 2021 |
Friday 5 November 2021 (Reps, Rx+) 2 Rounds NFT 8 Lunges 8 St Legs sit ups 8 Ring rows 8 plate to overhead (25/15) 8 Hand Release Push up (or elevated) then 4 Min AMRAP of: 15 Russian twist (2 count) 25/15 50' Walking Lunges 1 db 50/35 (rx +2 DB 50/35) Rest 3:00 Minutes 4 Min AMRAP of: 5 Pwr Cleans (135/95 rx+185/125) 10 Pull ups Rest 3:00 4 Min AMRAP of: 10 Push ups 100 M sprint
| 0% |  | |  | 0% |
| 1st | 185 Rx+ | Samantha Sy Fri, Nov 5, 2021 | | 2nd | 194 Rx | Nichole Fri, Nov 5, 2021 | | 3rd | 146 | DeVonna Fri, Nov 5, 2021 | | 1st | 198 Rx+ | Luke Sy Fri, Nov 5, 2021 | | 2nd | 185 Rx+ | John B Fri, Nov 5, 2021 | | 3rd | 168 Rx | Tim G Fri, Nov 5, 2021 |
| DeVonna | 146 | scaled | | Brianna J | 216 | scaled | | Sarah M | 196 | scaled | | Mauricio | 135 | scaled | | Peter Mundorff | 153 | scaled | | grant b | 177 Rx+ | | | Dave | 144 | scaled | | Samantha Sy | 185 Rx+ | | | Nichole | 194 Rx | | | Lara | 162 | scaled | | David N | 191 | scaled | | Mackenzie | 173 | scaled | | Sydney N | 169 | scaled | | Reanna | 145 | scaled | | Eric D | 169 Rx+ | | | Molly O | 174 | Mod | | J.P. | 187 Rx | | | Chip | 123 | Mod | | Luke Sy | 198 Rx+ | | | Autumn | 170 Rx | | | Chris G | 185 Rx | | | Mandy G | 171 | mod | | Melanie | 203 | mod | | Bill | 65 | mod | | Hillary | 196 Rx | | | Charles S | 162 Rx | | | Silver-Leigh | 168 | mod | | Sierra D | 146 | mod | | Adam D | 172 Rx | | | Charlie E | 179 | Mod | | Tim G | 168 Rx | | | Josie | 196 Rx | | | Mike Sta | 191 Rx | | | Ben S | 183 Rx+ | | | Nick N | 186 Rx | | | Ben K | 148 | 75 | | John B | 185 Rx+ | | | Tyler s | 133 | Mod | | Jacob Bu | 171 | RX w |
|
HIIT-Fit 5 November 2021 (Time) PARTNER WOD:Split Reps OR Half the Reps if doing Solo For Time: 800 M Run w/slamball(Run together,pass slamball to partner at any time) 80 M Plate Push 80 Slamball Squat toss to partner Row 80/60 Cal(Plus push-up accumulation) 60 KB Deadlift Highpulls 60 Hanging Knee Raises Bike 50/40 Cal(Plus push-up accumulation) 40 KBS 40 Reverse Burpees NOTE:While Partner A Bike/Row, Partner B accumulates push-ups and vice versa
| 0% |  | |  | 0% |
| Melanie | 33:25 | | | Kim C | 33:25 | | | Dylan D | 35:48 | | | Jeffrey D | 35:48 | | | John w | 25:00 | Solo | | jamey | 30:20 | | | Shelli A | 31:58 | | | Elton | 30:20 | | | Amy S | 31:58 | |
|