WOD Blog
 | Fri, Jan 7 2022 |  |
 | Happy Birthday: Mason L & Chelsea I |
| Friday 7 January 2022 | HIIT-Fit 7 January 2022 |
Friday 7 January 2022 (Rounds, Rx+, Rx2, Rx3) Weightlifting: Snatch Complex 10 minutes to build to a heavy complex Complex: 3 SG Deadlift - 1 Hang Snatch - 1 Snatch. (Full snatch) RX 2: As written RX 3: Snatch Deadlift + Hang Power Snatch 2 reps each THEN: OPEN 14-4 AMRAP 14 60 calorie Row 50 Toes-to-Bar 40 Wall Ball 20/14 lbs 30 Cleans 135/95 lbs 20 Ring Muscle-Ups RX 2: 50 calorie Row 40 Toes-to-Eye Level 30 Wall Ball 20/14 lbs 20 Cleans 115/75 lbs 10 Box muscle ups OR 10 Chest to Bar + 10 Ring dips RX 3: 40 calorie Row 30 Hanging Knee Raise 20 Wall Ball 20/14 lbs 10 Cleans @Light Moderate lbs 15 Ring Rows + 15 Feet on Box Ring dips
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| 1st | 1+38 Rx3 | Alice Fri, Jan 7, 2022 | | 2nd | 1 + 30 Rx3 | DeVonna Fri, Jan 7, 2022 | | 3rd | 1+25 Rx3 | Erin B Fri, Jan 7, 2022 | | 1st | 0+185 Rx | Luke Sy Fri, Jan 7, 2022 | | 2nd | 0+182 Rx | John B Fri, Jan 7, 2022 | | 3rd | 0+163 Rx | Ben Bar Fri, Jan 7, 2022 |
| DeVonna | 1 + 30 Rx3 | | | Dave | 1 + 40 Rx3 | | | Mauricio | 1 + 45 Rx3 | | | Sydney N | 1 + 28 Rx3 | | | David N | 1 + 43 Rx2 | 95 | | Andrew b | 1 + 32 Rx3 | | | Paige b | 1 + 16 Rx3 | | | Eric D | 1 +2 Rx2 | | | Jenica | 1 + 3 Rx3 | | | Sierra D | 1 + 54 Rx3 | | | Silver-Leigh | 1 + 2 Rx2 | | | Natalie M | 1 + 24 Rx3 | | | Megan L | 1 + 34 Rx3 | | | Mela | 1 + 26 Rx3 | | | Sam Re | 0 + 180 Rx | | | Nancy J | 1 + 8 Rx3 | | | Blake | 0 + 140 Rx2 | | | Kelley P | 1 + 13 Rx2 | | | J.P. | 0 + 180 Rx | | | Ben S | 0 + 165 Rx | | | Ben Bar | 0+163 Rx | | | Erin B | 1+25 Rx3 | | | Rhonda D | 0+120 Rx3 | | | John B | 0+182 Rx | | | Brian H | 0+146 Rx2 | | | Alex L | 0+144 Rx2 | | | Alice | 1+38 Rx3 | | | Charlie E | 0+143 Rx2 | | | Joseph B | 1+92 Rx3 | | | Nick N | 1+72 Rx2 | | | Emily K | 0+181 Rx | | | Mandy N | 0+143 Rx2 | | | Tiffany B | 1+52 Rx2 | | | Nicole N | 1+85 Rx3 | | | Luke Sy | 0+185 Rx | |
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HIIT-Fit 7 January 2022 (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Odd# Box Jumps(25reps) Even# Burpees(30reps) On the dash 6 KB Swings(54reps) 11-12-13-14-15-16-17-18-19-20 Odd# Cal Bike(75Cal) Even# SA DB Pwr Clean & Jerk(40/arm) 21-22-23-24-25-26-27-28-29-30 Odd# Single Unders(125reps/60DU) Even# Flutter kicks(130reps,2ct)
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| Dylan D | 27:22 | | | Jeffrey D | 29:46 | | | Bartman | 23:30 | | | Henry B | 34:51 | | | Beth W | 26:06 | | | Janelle | 28:46 | |
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