WOD Blog
 | Fri, Dec 3 2021 |  |
| Friday 3 December 2021 | HIIT-Fit 3 December 2021 | Saturday 4 Dec 2021 |
Friday 3 December 2021 (Time, Rx+) 12 Min EOMOM DeadLift 3 @ 70% Then For time (16 Min Cap) 5 rounds of: 8 Pwr Cleans (155/105) (185/115) 3 C2B (Rx+ BMU)
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| 1st | 8:54 Rx | Nichole Fri, Dec 3, 2021 | | 2nd | 5:19 | Avalin Fri, Dec 3, 2021 | | 3rd | 8:27 | DeVonna Fri, Dec 3, 2021 | | 1st | 7:06 Rx+ | John B Fri, Dec 3, 2021 | | 2nd | 9:30 Rx+ | Luke Sy Fri, Dec 3, 2021 | | 3rd | 7:36 | Joe W Fri, Dec 3, 2021 Chip Fri, Dec 3, 2021 |
| DeVonna | 8:27 | 65 | | Nichole | 8:54 Rx | | | Dave | 6:29 | S | | Sydney N | 6:12 | Pu | | grant b | 8:48 Rx+ | | | Luke Sy | 9:30 Rx+ | scaled | | Chip | 7:36 | scaled | | Paige b | 9:37 | scaled | | Andrew b | 8:40 | scaled | | Molly O | 8:38 | 55 | | Eric D | 9:48 Rx | | | Silver-Leigh | 8:55 | 85 | | Darcy H | 9:21 | 65 | | Jami | 8:27 | 85 | | Justin Fe | 8:10 | 145 | | Sierra D | 6:51 | 75 | | Hillary | 6:25 | 85 | | Malissa | 7:29 | 60 | | Noelle | 7:40 | 40 | | Codey | 6:57 Rx+ | | | Sam Re | 8:00 Rx+ | | | Kelley P | 6:20 | scaled | | Ben S | 7:04 Rx+ | | | Blake | 6:27 | scaled | | J.P. | 6:58 Rx | | | Tiffany B | 5:09 Rx | | | Joseph B | 6:43 | scaled | | Keith l | 7:20 Rx | | | Laura B | 5:14 | scaled | | Kristine | 5:43 | scaled | | Avalin | 5:19 | scaled | | Grace | 6:00 | scaled | | John B | 7:06 Rx+ | | | Natalie M | 5:31 | scaled | | Mandy N | 6:13 Rx+ | | | Nicole N | 5:52 | 75 | | Amanda Lo | 5:54 | 75 | | Brianna J | 5:34 | 35 | | Caitlyn | 12:16 Rx+ | | | Joe W | 7:36 | 95 | | Tyler s | 5:43 | 115 | | Jacob Bu | 5:43 | 95 | | Shelli A | 6:01 | 85 |
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HIIT-Fit 3 December 2021 (Reps) TABATA:27 Minutes(6 x thru) :20 work :10 rest Bike Sprint Reverse Burpees Russian Twists Bike Sprint Mtn Climbers Flutter kicks Bike Sprint KB Around the World(RT) KB Around the World(LT)
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| Ben S | 144.3 cal | | | jamey | 88.5 cal | | | Bartman | 100.9 cal | | | Henry B | 47.2 cal | | | Beth W | 59.5 cal | | | John w | 76.4 cal | | | Charlie E | 110.6 cal | |
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Saturday 4 Dec 2021 (Time) Partner 125 KB swings (53/35)- hold plank 125 pushup - hold wall sit Every time you break on an exercise Complete a 200 m farmers carry 2x 53/35) 25 reps is to be completed by partner a while partner be holds.
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| 1st | 8:00 | Nichole Sat, Dec 4, 2021 Samantha Sy Sat, Dec 4, 2021 |
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