WOD Blog
 | Mon, Mar 24 2025 |  |
 | Happy Birthday: Joanna & James †& Rebecca F |
| Monday 24 March 2025 | Warm Up 24 March 2025 |
Monday 24 March 2025 (Rounds, Rx2, Rx3) Back Squat EMOM 12minutes 2 @ 60% Then: AMRAP 15minutes 8/10 cal bike 10 Box Jumps 20/24 | 16/20 15 Wall Ball 14/20 | 10/14 | step ups
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| 1st | 7 Rx | Kelley M Mon, Mar 24, 2025 | | 2nd | 6+16 Rx | Samantha Sy Mon, Mar 24, 2025 | | 3rd | 6+4 Rx | Emily M Mon, Mar 24, 2025 | | 1st | 7+2 Rx | Matthew Wo Mon, Mar 24, 2025 | | 2nd | 7 Rx | Jesus Mon, Mar 24, 2025 | | 3rd | 6+23 Rx | Jacob Br Mon, Mar 24, 2025 |
| Jacob Br | 6+23 Rx | | | Samantha Sy | 6+16 Rx | | | Carlie | 5+30 Rx3 | | | Saba | 4+8 Rx3 | | | DeVonna | 4+20 Rx3 | | | Dan | 5+3 Rx2 | | | Kim M | 3+8 Rx3 | | | James †| 5+5 Rx2 | | | Kelley M | 7 Rx | | | Tim G | 5+17 Rx | | | Nichole | 6+3 Rx | | | Scott P | 6+4 Rx | | | Matt A | 6 Rx | | | Léa | 5+29 Rx3 | | | Chanikya | 4+7 Rx2 | | | Adam D | 5+11 Rx | | | Nilsson | 4+31 Rx | | | Lindsay R | 6+2 Rx3 | | | Carragan | 4+23 Rx3 | | | Chelsea B | 5 Rx | | | Jess | 4+7 Rx2 | | | Evion | 5 Rx | | | Shelli G | 6 Rx | | | Emily M | 6+4 Rx | | | Ben Bag | 5+13 Rx | | | Rees | 4+13 | Mod | | Brian H | 4+28 Rx2 | | | Charity | 3+21 | Scaled | | Nicole N | 4+10 Rx3 | | | Nathan N | 5+10 Rx2 | | | Justin B | 6+23 Rx2 | 20 in box | | Lisa K | 5+8 Rx3 | Box jumps | | Sarah B | 5+10 Rx | | | Matthew Wo | 7+2 Rx | | | Sarah W | 5+12 Rx2 | | | Christian L | 6+3 Rx | | | Krishna | 4+8 Rx2 | | | Norm | 5+4 Rx | | | Logan | 6+14 Rx | Run | | Luke Sy | 5+21 Rx | | | Prathap | 4+21 Rx | | | Alice | 5+1 Rx3 | | | Cody P | 6+23 Rx3 | | | Shashank g | 5 Rx | | | Whitney | 5+8 Rx3 | | | Apurva P | 3+10 Rx3 | | | Rhonda D | 6 Rx3 | | | Michael Sh | 6+10 Rx2 | | | Joe W | 4+11 Rx | | | Steven L | 6 Rx | | | Jesus | 7 Rx | | | Gloria | 5+1.7 Rx3 | | | Jason J | 4+6 Rx | | | Navaneetha | 5+15 Rx3 | | | Shiva | 7 Rx3 | Step up |
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Warm Up 24 March 2025 (Time) 1:00 bike 4/4 spiderman lunges 8 alt Cossack squats 8 alt Samson lunges 8 alt step ups 2 sets: :30 bike 5 medball cleans 5 squat jumps/ box jumps 5 bootstrappers 10 hip 90/90 rotations 2/2 worlds greatest stretch Wall hip stretches Ankle mobility 5 tempo back squats 5 back squats -build bar for strength- PRIMER :30 5 box jumps 8 wallballs
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