WOD Blog
 | Tue, Sep 17 2024 |  |
| Tuesday 17 September 2024 | Warm up 17 Sept 2024 | Burpee Challenge |
Tuesday 17 September 2024 (Time, Rx2, Rx3) Accessory Work: 9min EMOM - kick ups | handstand shoulder taps - plank pull throughs - high knees jump rope 5 rounds for time 400 m RUN 12 T2B | T2E | Knee Raises 25 Foot HS Walk (3 WW | 25 Pike Shoulder taps)
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| 1st | 19:51 Rx | Kelley M Tue, Sep 17, 2024 | | 2nd | 21:09 Rx | Evion Tue, Sep 17, 2024 | | 3rd | 19:10 Rx2 | Sarah B Tue, Sep 17, 2024 | | 1st | 14:58 Rx | Mason M Tue, Sep 17, 2024 | | 2nd | 16:03 Rx | Nick T Tue, Sep 17, 2024 | | 3rd | 16:41 Rx | Matthew Wo Tue, Sep 17, 2024 |
| Nick T | 16:03 Rx | | | Jacob Br | 19:01 Rx2 | | | Brittany Sm | 16:28 Rx | | | Mason M | 14:58 Rx | | | Scott P | :) | BBM COMPLEX | | Shashank g | 19:40 Rx2 | | | Mauricio | 18:17 Rx2 | | | Jack Y | :) | BBM COMPLEX | | Nichole | 19:34 Rx2 | T2B and walk to walls | | Ryan S | 21:55 | Mod | | Erin B | 19:21 Rx3 | | | Hannah S | 21:01 Rx3 | | | Phillip A | 21:10 | 4 Rounds RX | | Bill | 16:06 | 3 Rounds | | Ashley Fi | 18:45 Rx2 | | | Lindsay R | 18:35 Rx3 | | | Lynn S | 20:10 Rx3 | | | Chip | 19:30 Rx3 | | | Léa | 23:17 Rx2 | | | Natalie P | 22:53 Rx | | | Deanna | 20:00 | 4 rounds + a run | | Adam D | 17:08 Rx2 | | | Anthony | 19:36 Rx2 | 4 rounds | | Josh G | 19:26 Rx3 | 4 rounds | | Jim | 19:36 Rx3 | 3 rounds + a run | | Eric S | 18:26 Rx3 | 4 rounds | | Luke Sy | 20:48 | RX - bike | | Samantha Sy | 21:02 | RX - bike | | Elijah A | 20:00 Rx2 | 4+14 | | Rees | 19:36 Rx3 | | | Tim G | 18:23 Rx2 | | | Logan | 19:17 Rx2 | | | Justin B | 20:00 Rx2 | 4+8 | | Charity | 15:00 | 3RFT mod | | Tobie | 18:22 | mod bike, TTB, WW | | Darcy C | 20:00 Rx2 | 4+4 | | Charles S | 20:00 Rx | 4 | | Kelley M | 19:51 Rx | | | Christian L | 19:45 Rx | | | Hannah L | 19:50 | mod db press | | Joe W | 24:28 Rx3 | scaled | | Sarah B | 19:10 Rx2 | 4 rounds | | Dan | 18:11 Rx3 | | | Evion | 21:09 Rx | | | Matthew Wo | 16:41 Rx | | | Jesca | 20:00 Rx3 | 4, 1/2 WWs |
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Warm up 17 Sept 2024 (Time) Warm up Foam roll during whiteboard time 2 rounds 100m run 8 twisted cross 8 spider man 8 seal to down dog :45 sec Elevated child’s pose Wrist stretches Banded shoulder stretches 5 kip swings 5 knee raises 5 T2E 5 T2B 3-5 kick ups 3 attempts Handstand walks 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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