WOD Blog
 | Mon, Nov 4 2024 |  |
| Monday 4 November 2024 | Warm Up Monday 4 November 2024 |
Monday 4 November 2024 (Time, Rx2) 📣 Operation Christmas Child today through November 18th. More info in the lobby and on social media! 🚛 Body Fat Test slots open for this Thursday 4-6pm! Scan QR code in lobby! For time: 2 Rounds 400 M Run -rest 2:00 500 M Row -rest 2:00 50 Cal Bike (35 cal) -rest 2:00 100 DU (200 SU) -rest 2:00
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| 1st | 32:46 Rx | Kelley M Mon, Nov 4, 2024 | | 2nd | 34:14 Rx | Nichole Mon, Nov 4, 2024 | | 3rd | 35:34 Rx | Léa Mon, Nov 4, 2024 | | 1st | 30:08 Rx | Luke Sy Mon, Nov 4, 2024 | | 2nd | 30:45 Rx | Jacob Br Mon, Nov 4, 2024 | | 3rd | 32:19 Rx | John B Mon, Nov 4, 2024 |
| Shashank g | 34:16 Rx2 | | | Jacob Br | 30:45 Rx | | | Mason M | 34:40 Rx | | | Dan | 38:35 Rx2 | | | Samantha Sy | 32:00 | scaled | | Phillip A | 37:33 Rx | | | Kim M | 40:00 Rx2 | | | Noelle | 40:00 Rx2 | | | Mauricio | 31:10 Rx2 | | | Ryan S | 30:11 Rx2 | 100 SU | | Shiva | 32:14 Rx2 | | | Navaneetha | 34:50 Rx2 | | | Prathap | 35:30 Rx2 | | | Nichole | 34:14 Rx | | | Jack Y | 31:60 Rx2 | | | Krishna | 36:00 Rx2 | | | Scott P | 31:27 Rx2 | | | apurva s | 35:30 Rx2 | | | Léa | 35:34 Rx | | | Erin B | 32:32 Rx2 | | | Heather A | 33:46 Rx2 | | | Kelley M | 32:46 Rx | | | Ashley Fi | 37:15 Rx | | | Nilsson | 36:30 Rx2 | | | Leslie S | 36:46 | 200M | | Anthony | 36:55 Rx2 | RX Except DU | | Shelli G | 37:14 Rx | | | Christian L | 35:00 | 2 rows, abs | | Tre'von | 39:43 Rx2 | | | Jesca | 39:34 Rx2 | | | Sam Re | 29:31 Rx | | | Hannah L | 40 Rx2 | 50cal | | Rees | 30:26 Rx2 | | | Charity | 36:25 Rx2 | | | Luke Sy | 30:08 Rx | | | Brian H | 33:20 Rx | | | Courtney Sp | 37:28 Rx2 | | | Kristine | 35:36 Rx2 | | | DeVonna | 38:47 Rx2 | | | Kim K | 37:15 Rx2 | | | Josh Br | 35:30 Rx | | | Deanna | 40:00 Rx2 | 50 cal bike | | John B | 32:19 Rx | | | Sarah B | 40:00 Rx | | | Evion | 40:00 Rx | | | Matthew Wo | 33:30 Rx | | | Shawn Th | 37:50 Rx2 | | | Cody P | :) | scaled | | Steven L | 36:14 Rx2 | | | Norm | 37:41 Rx2 | 400/500/50/200 SU | | Graham | 34:53 Rx | |
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Warm Up Monday 4 November 2024 (Time) 25 jumping jacks 5 seal to down dog + heel drops 3/3 worlds greatest stretch 30 jump rope 200 m run 250m row 3-way hip stretch 5/5 adductor stretches 5/5 hip hinges 200m run 10cal bike :30/:30 couch stretch :30 frog stretch 5/5 side bends on rig
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