WOD Blog
 | Mon, Sep 9 2024 |  |
| Monday 9 September 2024 | Warm Up Monday 9 September 2024 | Burpee Challenge |
Monday 9 September 2024 (Time, Rx2, Rx3) Man Makers 3x4 (double DB) Push up + Left Plank Row Push up + Right Plank Row Cluster 4 Rds of: 8 FC Step ups 20in 35/53 | 26/35 | 18/26 8 KBS 53/70 | 35/53 | 26/35 8 Box jumps 20/24 | 16/20 8 GHD sit ups | V-Ups | SL Sit Ups
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| 1st | 7:07 Rx | Kelley M Mon, Sep 9, 2024 | | 2nd | 8:18 Rx | Samantha Sy Mon, Sep 9, 2024 | | 3rd | 8:35 Rx | Emily M Mon, Sep 9, 2024 | | 1st | 7:01 Rx | John B Mon, Sep 9, 2024 | | 2nd | 7:48 Rx | Luke Sy Mon, Sep 9, 2024 | | 3rd | 8:26 Rx | Nick T Mon, Sep 9, 2024 |
| 1st | 7:07 Rx | Kelley M Mon, Sep 9, 2024 | | 2nd | 8:18 Rx | Samantha Sy Mon, Sep 9, 2024 | | 3rd | 8:35 Rx | Emily M Mon, Sep 9, 2024 | | 1st | 2:13 Rx | Scott P Sun, Sep 1, 2024 | | 2nd | 7:01 Rx | John B Mon, Sep 9, 2024 | | 3rd | 7:48 Rx | Luke Sy Mon, Sep 9, 2024 |
| Jacob Br | 8:58 Rx | | | Samantha Sy | 8:18 Rx | | | Nick T | 8:26 Rx | | | Brittany Sm | 7:04 Rx | | | Kim M | 8:14 Rx3 | | | Shashank g | 11:55 Rx3 | | | Mauricio | 9:02 Rx2 | | | Saba | 10:06 Rx3 | | | Nichole | 7:53 | Lunges | | Jack Y | 11:36 Rx2 | | | Kelley M | 7:07 Rx | | | Luke Sy | 7:48 Rx | | | Phillip A | 8:41 Rx2 | | | Hannah S | 9:09 Rx3 | | | Chip | 8:23 Rx3 | | | Lynn S | 9:19 Rx3 | GHD | | Lindsay R | 7:48 Rx3 | | | Nilsson | 12:48 Rx | | | Natalie P | 11:50 Rx3 | 35KBS, GHD | | Vinod | 8:00 | mod | | Kendall B | 9:10 Rx3 | 24in | | Adam D | 8:37 Rx3 | 24in | | Rees | 7:54 Rx3 | | | Josh Br | 8:23 Rx2 | | | Brian H | 8:28 | Mod | | Tim G | 7:51 Rx2 | | | Justin B | 7:03 Rx2 | | | Kason | 6:53 Rx2 | | | Prathap | 9:35 Rx2 | | | Léa | 6:25 | mod | | Darcy C | 8:57 Rx2 | | | Tobie | 7:11 | mod | | John B | 7:01 Rx | | | Kim K | 7:54 Rx3 | | | Emily M | 8:35 Rx | | | Logan | 9:38 Rx3 | | | Sarah B | 8:55 Rx2 | | | Caleb | 6:14 Rx | 60# FC step ups. Ran out of 53’s 😅 | | Cole D | 12:14 Rx | | | Matthew Wo | 8:46 Rx | | | Alice | 8:10 | mod | | Avinash k | 9:55 Rx3 | | | Steven L | 9:42 Rx2 | GHD |
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Warm Up Monday 9 September 2024 (Time) 200m run 8 mountain climbers 8 twisted cross 5 seal to down dog 5 bootstrappers 200m run 2 sets: 8 step ups 8 air squats 8 glute bridges 8 straight let sit ups 3mins to foam roll Piriformis stretch Couch stretch 4 FC step ups x 1 KB > FC step up x 2 4 KBS w light KB > KBS w wod KB 4 low box jumps > box jumps 4 half GHD > GHD 2 man makers w light DB *strength*
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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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