WOD Blog
 | Fri, Jan 24 2025 |  |
 | Gymversary: Chip(9) & Lynn S(9) |
| Friday 24 January 2025 | Warm up 24 Jan 2025 |
Friday 24 January 2025 (Time, Rx2, Rx3) For time 25 TC 3 Rounds: 10 Deadlifts (95/135 | 75/115 | 55/95) 10 Lateral Burpees over the Bar 3 Rounds: 10 Thrusters 10 Bar Facing Burpees 3 Rounds: 10 Power Cleans 10 Burpee Box Jump Overs (24/20)
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| 1st | 20:31 Rx | Samantha Sy Fri, Jan 24, 2025 | | 2nd | 25:00 Rx | Jesca Fri, Jan 24, 2025 | | 3rd | 14:14 Rx2 | Nichole Fri, Jan 24, 2025 | | 1st | 16:34 Rx | Mason M Fri, Jan 24, 2025 | | 2nd | 17:15 Rx | Matthew Wo Fri, Jan 24, 2025 | | 3rd | 20:17 Rx | John B Fri, Jan 24, 2025 |
| Jacob Br | 21:41 Rx | | | Saba | 20:43 Rx3 | Scaled thrusters | | Nick T | 19:32 Rx2 | | | Scott P | 22:05 Rx2 | | | Jack Y | 22:47 Rx3 | | | Prathap | 25:00 Rx3 | | | Ryan S | 25:00 Rx2 | | | Tim G | 20:00 Rx3 | | | Viswanath | 23:12 Rx3 | | | Norm | 21:12 Rx3 | | | Jesse | 23:22 Rx3 | | | apurva s | 23:23 Rx3 | | | Matt A | 21:04 Rx | | | Elijah A | 24:29 Rx3 | | | Snohitha | 23:55 Rx3 | | | Bill | 16:59 | Mod | | Lindsay R | 16:58 | Mod | | Steven T | 18:41 Rx3 | | | Ashley Fi | 18:50 Rx3 | | | Whitney | 24:56 Rx3 | | | Shashank K | 20:45 Rx3 | | | Adam D | 21:43 Rx3 | | | Mary Fl | 24:00 Rx3 | | | Chelsea B | 21:11 Rx3 | | | Krishna | 23:20 Rx3 | | | Ben Bag | 19:50 Rx3 | | | Amber G | 22:59 Rx | 125# | | Evion | 22:39 Rx2 | | | Kelley M | 15:02 Rx2 | | | Nichole | 14:14 Rx2 | | | Gabriel | 19:53 Rx | | | Kat🕷️ | 21:35 Rx3 | | | Chanikya | 21:55 Rx3 | | | Kristine | 16:26 Rx3 | | | Tori | 22:20 Rx3 | | | Charity | 16:00 Rx3 | | | Jesca | 25:00 Rx | | | John B | 20:17 Rx | | | Samantha Sy | 20:31 Rx | | | Cole D | 25:00 Rx2 | | | Luke Sy | 20:56 Rx | | | Rhonda D | 18:12 Rx3 | | | Matthew Wo | 17:15 Rx | | | Michael Sh | 18:00 | scaled | | James z | 17:33 Rx | | | Mason M | 16:34 Rx | | | Shiva | 18:34 Rx3 | | | Sarah B | 20:43 Rx2 | | | Sarah W | 20:22 Rx3 | | | Emily M | 23:21 Rx2 | | | Dan | 21:04 Rx3 | | | Shashank g | 23:28 Rx2 | | | Navaneetha | 24:54 Rx3 | | | Avinash k | 25:00 Rx3 | |
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Warm up 24 Jan 2025 (Time) Foam roll during whiteboard time 8 mountain climbers 8 twisted cross :45 post squats 8 seal to down dog :45 T-spine opener 8 scarecrows Elevated preacher pose Banded shoulder stretch Banded strict press 5 DL 3-5 high pull 3-5 Muscle clean 5 strict press 5 front squats 5 thrusters 6 box step ups 4 box jumps 4 burpees 4 lateral burpee over bar 4 burpee box jump over Build to WOD weight performing 2 DL, 2 Thrusters and 2 power cleans WOD
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