WOD Blog
 | Tue, Nov 14 2023 |  |
| Tuesday 14 November 2023 | Warm Up Tuesday 14 November 2023 | HIIT-Fit 14 November 2023 | Other Results |
Tuesday 14 November 2023 (Time, Rx2) 🎉Turkey Bowl SUNDAY 1PM @ Rock Creek🎉 Strength:: Deadlifts 5 x 3 build to a heavy RX 3 rounds for time: 400-m run 21 deadlift 115/165 RX2 3 rounds for time: 400-m run 15 deadlift (Goal is to do unbroken)
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| 1st | 10:22 Rx | Samantha Sy Tue, Nov 14, 2023 | | 2nd | 10:56 Rx | Kelley M Tue, Nov 14, 2023 | | 3rd | 8:29 Rx2 | Léa Tue, Nov 14, 2023 | | 1st | 7:41 Rx | John B Tue, Nov 14, 2023 | | 2nd | 8:42 Rx | Ben Bar Tue, Nov 14, 2023 | | 3rd | 9:20 Rx | Matt A Tue, Nov 14, 2023 |
| Angela C | 10:02 Rx2 | | | Shane S | 9:06 Rx2 | | | Nakshathra | 12:46 Rx2 | | | Cody P | 12:02 Rx | | | Ben Bar | 8:42 Rx | | | Prathap | 12:30 Rx | | | Scott P | 8:58 Rx2 | | | Sam ra | 11:28 Rx | | | Matt A | 9:20 Rx | | | Erin B | 9:52 Rx2 | | | Redj | 11:49 Rx2 | | | Hannah S | 10:10 Rx2 | | | Bill | 10:48 Rx2 | 95# | | Ashley Fi | 9:11 Rx2 | 85# | | Kelley M | 10:56 Rx | 135# | | Lindsay R | 10:07 Rx2 | 65# | | Emily B | 11:05 Rx2 | 75# | | Laura B | 9:12 | 85#, 200m | | Léa | 8:29 Rx2 | | | Molly O | 9:35 Rx2 | | | Ben S | 9:01 Rx | | | Chip | 10:50 Rx2 | | | Lynn S | 11:01 Rx2 | | | Aravind | 11:53 Rx2 | | | Kelley P | 10:35 Rx2 | | | Kendall B | 10:45 Rx2 | | | Nilsson | 11:26 Rx | | | Rees | 8:35 Rx2 | | | Jake L | 12:11 Rx | | | Josalin | 10:46 Rx2 | | | Samantha Sy | 10:22 Rx | | | DeVonna | 11:41 Rx2 | scaled | | grant b | 9:33 Rx | | | Justin C | 11:58 Rx | | | Becky | 10:29 Rx2 | scaled | | Luke Sy | 12:08 Rx | | | Amanda Lo | 10:52 Rx2 | scaled | | Tobie | 9:00 Rx | #165 | | Shashank g | 10:50 Rx2 | #135 | | Darcy C | 9:47 Rx2 | 115# | | Kenia | 10:48 Rx2 | #100 | | Angel | 11:01 Rx | #165 | | Kristine | 8:45 Rx2 | 75# | | Charles S | 9:26 Rx2 | #165, 15 rep | | John B | 7:41 Rx | #165 | | Jules | 8:59 Rx | 115# | | Elijah A | 9:44 Rx | 165# | | Ryan S | 9:10 | mod | | Brianna W | 11:40 Rx2 | #105 | | Steven L | 10:04 | 135# |
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Warm Up Tuesday 14 November 2023 (Time) 10 leg swings/each direction 10 alt scoops 10 alt Samson lunges 10 alt cossack squats 200m run Booty Bands: Walk around your square x 2 10 clamshells 10 glute bridges 5/5 single leg glute bridges 200m run Foam roll Banded hamstring stretches 8 3-pt PVC contact hinges 5 hinges 5 drops 5 deadlifts •build•
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HIIT-Fit 14 November 2023 (Reps) 12 Min AMRAP 200 M Run :30Rest *Goal:8 Rounds/1 Mile REST 3 Minutes 15 Minutes 8 Rounds 1:30work/:30Rest 3 Single Arm KB Snatch 2 Single Arm KB Overhead Squat 3 Single Arm KB Deadlift (Perform on RT Side and LT Side) -Into: 8 RKBS then, Max Reps: Box Jumps
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