WOD Blog
 | Wed, Nov 24 2021 |  |
 | Happy Birthday: Alice |
| Wednesday 24 November | HIIT-Fit 24 November 2021 |
Wednesday 24 November (Reps) 32 Min EMOM 1- Cal Row and bike 2- 20 Sit ups 3- 10 m sprints 4- Rest Score is total calories Alt Bike and Row
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| 1st | 252 Rx | Nichole Wed, Nov 24, 2021 | | 2nd | 218 Rx | Kelley M Wed, Nov 24, 2021 | | 3rd | 193 Rx | Alice Wed, Nov 24, 2021 | | 1st | 276 Rx | John B Wed, Nov 24, 2021 | | 2nd | 263 Rx | Charles S Wed, Nov 24, 2021 | | 3rd | 260 Rx | Tim G Wed, Nov 24, 2021 |
| DeVonna | 188 Rx | | | Dave | 176 Rx | | | Reanna | 192 Rx | | | Silver-Leigh | 186 Rx | | | Autumn | 235 Rx | | | Hillary | 233 Rx | | | Nichole | 252 Rx | | | Kelley M | 218 Rx | | | grant b | 196 Rx | | | Michelle M | 147 | scaled | | Michael M | 148 Rx | | | Chip | 206 Rx | | | Luke Sy | 240 Rx | | | Melanie | 171 Rx | | | Bill | 78 | 4 rds | | Malissa | 191 | scaled | | Ben Bar | 241 Rx | | | Eric D | 294 Rx | | | Kelley P | 216 Rx | | | Alice | 193 Rx | | | William K | 276 Rx | | | Noah M | 0 | Open | | John B | 276 Rx | | | Erin B | 166 Rx | | | April | 190 Rx | | | Tim G | 260 Rx | | | Emily K | 262 Rx | | | Kim K | 199 Rx | | | Tobie | 288 Rx | | | Charles S | 263 Rx | | | Megan Col | 205 Rx | |
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HIIT-Fit 24 November 2021 (Reps) 5 Rounds for max reps:30 Minutes 1 Minute:Wall balls 1 Minute:Jump rope 1 Minute: KB Deadlift (Rd1) KB Deadlift Highpull (Rd2) Alt SA KB Power Clean (Rd3) KB Deadlift Highpull (Rd4) KB Deadlift (Rd5) 1 Minute:Push ups 1 Minute: Bicycle Crunch (Rd1) Tuck ups (Rd2) Russian Twists (Rd3) Mtn Climbers (Rd4) Hanging Knee Raises(Rd5) 1 Minute REST
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| jamey | Hiit | scaled | | Dylan D | Hiit | scaled | | Jeffrey D | Hiit | scaled | | Nikki | Hiit | scaled | | Beth W | Hiit | scaled | | John w | Hiit | scaled |
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