WOD Blog
 | Thu, Feb 20 2025 |  |
 | Happy Birthday: Katy |
| Thursday 20 February 2025 | Warm up Thursday February 20 2025 |
Thursday 20 February 2025 (Reps) 4 Rounds: 2:00 25ft. shuttle runs (down and back =1 rep) 2:00 Cal Bike 2:00 Cal Row 1:00 rest start in any sequence but maintain same for all four rounds. -Score is Total reps and cals.
| 0% |  | |  | 0% |
| 1st | 267 Rx | Kelley M Thu, Feb 20, 2025 | | 2nd | 250 Rx | Nichole Thu, Feb 20, 2025 | | 3rd | 241 Rx | Chelsea B Thu, Feb 20, 2025 | | 1st | 305 Rx | Matthew Wo Thu, Feb 20, 2025 | | 2nd | 293 Rx | Jacob Br Thu, Feb 20, 2025 | | 3rd | 288 Rx | Cole D Thu, Feb 20, 2025 |
| Jacob Br | 293 Rx | | | Saba | 171 Rx | | | Brittany Sm | 227 Rx | | | Jack Y | 267 Rx | | | Shiva | 256 Rx | | | Chanel | :) Rx | | | Navaneetha | 190 Rx | | | Ryan S | 315 Rx | | | Nichole | 250 Rx | | | Norm | 283 Rx | | | Scott P | 285 Rx | | | Matt A | 279 Rx | | | apurva s | 159 Rx | | | Whitney | 171 Rx | | | Ashley Fi | 199 Rx | | | Lindsay R | 209 Rx | | | Samantha Sy | 211 Rx | | | Aaron | 239 Rx | | | Chelsea B | 241 Rx | | | Kelley M | 267 Rx | | | Ben Bag | 263 Rx | | | Luke Sy | 272 Rx | | | Anthony | 219 Rx | | | Rees | 219 Rx | | | Jake L | 254 Rx | | | Charity | 180 Rx | | | Adam G | 154 Rx | | | Dan | 274 Rx | | | Rhonda D | 187 Rx | | | Steven T | 236 Rx | | | Nilsson | :) Rx | | | John B | 283 Rx | | | Misty T | 154 Rx | | | Mary Fl | 193 Rx | | | Matthew Wo | 305 Rx | | | Sarah W | 187 Rx | | | Carlie | 195 Rx | | | Sarah B | 189 Rx | | | Michael Sh | 200 Rx | | | Kenia | 217 Rx | | | Noemi | 188 Rx | | | Steven L | 202 Rx | | | Cole D | 288 Rx | | | Lisa K | 170 Rx | | | Logan | 276 Rx | | | James z | 336 Rx | | | Josalin | 159 Rx | |
|
Warm up Thursday February 20 2025 (No Results Tracked) General warm up 2 rounds: 1:00 shuttle runs, building in pace 10 air squats 10 banded good mornings 10 scap pull ups 10 shoulder taps (plank position) 5 inchworms Mobility Banded hip flexor stretch – 1:00 p/s World’s greatest stretch – 5 reps p/s Calf stretch on rig - 1:00 p/s Specific warm up 2 rounds 0:30 shuttle runs (moderate pace, focus on quick turns) 0:30 easy air bike 0:30 easy row -rest 0:30- 0:30 shuttle runs (workout pace, focus on quick turns) 0:30 bike @ workout pace 0:30 row @ workout pace
| 0% |  | |  | 0% |
|