WOD Blog
 | Wed, Jan 8 2025 |  |
 | Happy Birthday: Chip |
| Wednesday 8 December 2025 | Warm Up Wednesday 8 January 2025 |
Wednesday 8 December 2025 (Reps, Rx2, Rx3) 20 Min EMOM 2 shuttle walks 30’ Farmers Carry/Waiter Walk (53/70 | 35/53 | 25/35) 10 Kettlebell Swings 2 shuttle walks 30’ FC/WW 20 Alt Rev. Lunges Burpees in balance time of each minute. Score is total Rounds and Burpees
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| 1st | 121 Rx2 | Shelli G Wed, Jan 8, 2025 | | 2nd | 57 Rx2 | Sarah B Wed, Jan 8, 2025 | | 3rd | 119 Rx3 | Evion Wed, Jan 8, 2025 | | 1st | 117 Rx | Luke Sy Wed, Jan 8, 2025 | | 2nd | 106 Rx | John B Wed, Jan 8, 2025 | | 3rd | 97 Rx | Jacob Br Wed, Jan 8, 2025 |
| Jacob Br | 97 Rx | | | Shashank g | 42 Rx2 | | | Saba | 62 Rx3 | | | DeVonna | 60 Rx3 | | | Brittany Sm | 124 Rx2 | | | Elijah A | 75 Rx3 | | | Mauricio | 72 Rx3 | | | Tim G | 87 Rx2 | | | Viswanath | 75 Rx3 | | | Erin B | 67 | Bike for cal | | Steven T | 47 Rx3 | | | Mary Fl | 55 Rx3 | | | Kenia | 23 Rx3 | | | Noemi | 23 Rx3 | | | Lindsay R | 92 | Bike for cals | | Misty T | 38 | FC only | | apurva s | 20+ Rx3 | | | Ashley Fi | 76 Rx3 | | | Shashank K | 48 Rx3 | | | Chelsea B | 54 Rx3 | | | Shelli G | 121 Rx2 | | | Nilsson | 42 Rx | | | Luke Sy | 117 Rx | | | Tori | 78 Rx3 | | | Jake L | 75 Rx2 | | | Charity | 38 | Mod | | Kristine | 109 Rx3 | | | Norm | 54 Rx2 | | | Navaneetha | 70 Rx3 | | | John B | 106 Rx | | | Sarah B | 57 Rx2 | | | Sarah W | 63 Rx3 | | | Evion | 119 Rx3 | | | Christian L | 114 Rx2 | | | Lisa K | 88 Rx3 | | | Matthew Wo | :) Rx2 | | | Hannah L | 111 Rx2 | | | Shiva | 116 | Scaled | | Avinash k | 75 Rx3 | | | Snohitha | 50 | Scaled | | Avinash s | 83 | Scaled | | Mason L | 61 Rx2 | | | Steven L | 61 Rx2 | | | Rhonda D | 71 | Scaled | | Sam ra | 99 Rx3 | | | Hema | 50 Rx3 | Scaled |
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Warm Up Wednesday 8 January 2025 (Time) 2 sets: 5 shuttles 5 inchworms pushups 5 bootstrappers 10 glute bridges 2/2 worlds greatest stretch :30 pigeon hold/side Foam roll Banded hamstring stretches -take time to smash calves/feet to assist yesterdays recovery 5 up downs/burpees 5 push ups 5 KB DL 5 RKBS/KBS 8 reverse lunges 5 suitcase deadlifts :15 FC hold 5/5 single arm strict press :15 overhead hold/each
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