WOD Blog
 | Tue, Sep 3 2024 |  |
| Tuesday 3 September 2024 | Sept Challenge - 30 Burpees for 30 Days | Warm up Sep 3 2024 | Burpee Challenge |
Tuesday 3 September 2024 (Rounds, Rx2, Rx3) AMRAP 22 2 Full Clean (75/115 | 55/95 | 45/75) 4 Pwr Clean 6 Push Jerk 8 C2B | pull-up | V-ring row 10/12 Cal on Bike VRR: https://youtu.be/o56WJlelVbY?si=YHYg7YqUbtTcfNGu
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| 1st | 7+19 Rx | Kelley M Tue, Sep 3, 2024 | | 2nd | 7+13 Rx | Samantha Sy Tue, Sep 3, 2024 | | 3rd | 7+2 Rx | Nichole Tue, Sep 3, 2024 | | 1st | 8 Rx | Luke Sy Tue, Sep 3, 2024 | | 2nd | 7+17 Rx | John B Tue, Sep 3, 2024 | | 3rd | 7+14 Rx | Justin B Tue, Sep 3, 2024 |
| Jacob Br | 6+28 Rx | | | Nick T | 6+16 Rx | | | DeVonna | 5+22 Rx3 | | | Dan | 6+28 Rx3 | | | Gretchen | 7+16 Rx3 | | | Scott P | 6+3 Rx3 | VRR / 115 | | Mauricio | 6+12 Rx3 | | | Jack Y | 5 Rx2 | | | Kelley M | 7+19 Rx | | | Nichole | 7+2 Rx | | | Ryan S | 4+22 Rx2 | | | Steven T | 5+4 Rx3 | | | Misty T | 4+20 Rx3 | | | Hannah S | 4+20 Rx3 | | | Vinod | 6 | Mod | | Heather A | 5+28 Rx3 | scaled | | Bill | 4 | scaled | | Chip | 5+12 | 65 / PU | | Lynn S | 5+13 Rx3 | | | Ashley Fi | 6 Rx2 | | | Phillip A | 5+6 Rx2 | C2b | | Caleb | 8+1 Rx | | | Evion | 5+14 Rx2 | | | Léa | 5+5 Rx | | | Gabriel | 6+20 Rx | | | Adam D | 5+8 Rx | | | Tim G | 4+16 Rx | | | Rees | 5+6 Rx3 | | | Samantha Sy | 7+13 Rx | | | Luke Sy | 8 Rx | | | John B | 7+17 Rx | | | Josh Br | 5+8 Rx2 | 115 | | Justin B | 7+14 Rx | | | Courtney Sp | 7+20 Rx3 | 55# | | Cole D | 3+20 Rx | | | Logan | 4 Rx2 | | | Elijah A | 5+6 Rx2 | | | Scotty Sp | 4+20 Rx3 | 115# | | Matthew Wo | 6+2 Rx | | | Sarah B | 5+6 Rx2 | 65 | | Alice | 6+9 Rx3 | 55 | | Avinash k | 5+12 Rx3 | |
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Sept Challenge - 30 Burpees for 30 Days (Time) Grab a friend and time each other completing 30 burpees! Then, complete 30 burpees every day for the month of September!! We will re-test on Sept 30. 🤗
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Warm up Sep 3 2024 (Time) Warm up Foam roll during whiteboard time 1:00 bike 8 mountain climber 8 twisted cross 8 PVC pass through 8 warrior squats :30 thread the needle 1:00 bike (little faster this time) 3 DL 3 high pulls 3 power cleans w/ elbow punch 3 full clean 3 strict press 3 push jerk Banded shoulder stretches 5 scrap retracts 5 scrap pulls 5 kip swings 3-5 pull ups 3-5 C2B Build barbell to WOD weight hitting 1 full clean and 1 push jerk at each weight 1 full clean 2 power clean 3 push jerk 4 C2B 5 cal WOD
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Burpee Challenge Sep 1, 2024 - Sep 30, 2024 (30 Days)  Complete 30 Burpees everyday for the month of September
| Kim M | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Phillip A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Rees | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Samantha Sy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Léa | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Luke Sy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jacob Br | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Caleb | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Scott P | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jack Y | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Bill | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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