WOD Blog
 | Thu, Sep 26 2024 |  |
 | Happy Birthday: Gloria |
| Thursday 26 September 2024 | Warm up 26 September 2024 | Burpee Challenge |
Thursday 26 September 2024 (Time, Rx2, Rx3) Skill: 3 sets of: Focus on the three pulls w. bar only - 3 reps Pull to power position - 3 reps pull Power to High pull - 3 reps pull high hang to pull under bar in full snatch / pwr snatch For time 11-9-7-5-3 Lateral Burpees over bar Snatch 95/135 | 65/95 | 35/45 *focus on pulling under then bar
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| 1st | 8:52 Rx | Samantha Sy Thu, Sep 26, 2024 | | 2nd | 4:54 Rx2 | Nichole Thu, Sep 26, 2024 | | 3rd | 6:13 Rx2 | Kelley M Thu, Sep 26, 2024 | | 1st | 6:36 Rx | Justin B Thu, Sep 26, 2024 | | 2nd | 6:58 Rx | Luke Sy Thu, Sep 26, 2024 | | 3rd | 7:07 Rx | Mason M Thu, Sep 26, 2024 |
| Jacob Br | 9:48 Rx | | | DeVonna | 8:44 Rx3 | | | Brittany Sm | 11:26 Rx | | | Shashank g | 11:35 Rx2 | | | Jack Y | 9:37 Rx2 | | | Norm | 8:04 Rx2 | | | Vinod | Mod | scaled | | Prathap | 11:03 Rx2 | | | Cole D | 9:34 Rx2 | | | Emily M | 6:38 Rx2 | | | Kelley M | 6:13 Rx2 | | | Lindsay R | 7:13 Mod | scaled | | Sarah B | 7:31 Rx2 | | | Matthew Wo | 9:01 Rx | | | Mason M | 7:07 Rx | | | Steven T | 5:38 | mod | | Bill | 9:01 | mod | | Natalie P | 6:19 Rx2 | | | Sofia | 8:40 Rx3 | | | Nilsson | 8:40 Rx2 | | | Anthony | 8:30 Rx2 | | | Jesca | 7:24 Rx3 | 55# | | Samantha Sy | 8:52 Rx | | | Justin B | 6:36 Rx | | | Amber G | 2:44 Rx3 | | | Nichole | 4:54 Rx2 | | | Luke Sy | 6:58 Rx | | | Allie | 10:45 Rx3 | | | Sam Re | 4:57 Rx2 | | | Jim | 8:50 Rx3 | 65 | | Eric S | 7:50 Rx3 | 65 | | Rilie | 8:55 Rx3 | 66 | | Max T | 8:16 Rx2 | | | Ryan M | 7:58 Rx3 | | | Jake L | 8:50 Rx2 | | | Darcy C | 6:40 Rx3 | | | Tobie | 7:47 Rx | |
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Warm up 26 September 2024 (Time) Warm up Foam roll during whiteboard time 8 twisted cross 8 spider man 8 captain Morgan’s 8 good mornings 8 Samson lunge pass through 5 step back step ups 5 up downs Banded shoulder stretches T-spine opener PVC/BB 5 snatch DL 5 high pulls 5 muscle snatch 5 pwr snatch 5 OHS 3 full snatch Strength Build to WOD weight 3 snatch 4 BOB 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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