WOD Blog
 | Tue, Oct 1 2024 |  |
 | Happy Birthday: Nichole & Steve Jo & Harrison W |
| SHRED 10-1-24 | 400 M TIME TRIAL 09-04-25 | WARM UP 10-1-24 | METCON 10-1-24 |
400 M TIME TRIAL 09-04-25 (Time) TEST 400 m Run Time Trial Every 4 minutes x 3 sets: *Set 1: 400 m Jog(walk/rest with extra time) *Set 2: 400 m Run (moderate/hard, walk/rest with extra time) *Set 3: 400 m Run (MAX effort) *RECORD set 3! Rx-Rx3: As written MODWOD 1: Sub 300 m MODWOD 2: Sub 600-800 m Bike Erg
| 1st | 1:19 Rx | Taeja Tue, Oct 1, 2024 | | 2nd | 1:31 Rx | Sofia Tue, Oct 1, 2024 | | 1st | 1:09 Rx | Grant H Tue, Oct 1, 2024 | | 2nd | 1:14 Rx | Derek N Tue, Oct 1, 2024 | | 3rd | 1:26 Rx | Colby Tue, Oct 1, 2024 |
| 1st | 1:10 Rx | Isis Thu, Sep 4, 2025 | | 2nd | 1:13 Rx | Leslie Tue, Jun 11, 2024 | | 3rd | 1:18 Rx | Taeja Tue, Jun 11, 2024 | | 1st | 1:04 Rx | Diogo S Thu, Sep 4, 2025 | | 2nd | 1:08 Rx | Laws Tue, Jun 11, 2024 | | 3rd | 1:09 Rx | Grant H Tue, Oct 1, 2024 |
| Vince | 1:35 Rx | | | Grant H | 1:09 Rx | | | Derek N | 1:14 Rx | | | Colby | 1:26 Rx | | | Keith C | 2:23 Rx | | | Sofia | 1:31 Rx | | | Taeja | 1:19 Rx | | | Bj | 1:31 Rx | |
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WARM UP 10-1-24 (Check In) Jog-200 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L Skips-20 m Butt Kickers-20 m Run-200 m ----- Every 2:30 x 3 sets: (increasing pace each set) from moderate, hard, to very hard 200 m Run **walk/light bike with time remaining ----- Test 400 m Run Trial
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METCON 10-1-24 (Calories, Rx+, Rx2, Rx3) EMOM x 16 minutes 1. 150 m Run 2. AMRAP Calorie Ski 3. 12/9 Calorie Bike 4. AMRAP Calorie Row Score=total row and ski calories Rx+: Sub 200 m Run 15/12 Calorie Bike (choose this if you're an aerobic king or queen) Rx: As written Rx2: Same as Rx Rx3: Sub 100 m Run 10/7 Calories MODWOD 1: Sub 100 m Run, 7/5 Calories MODWOD 2: Sub 7/5 Calories for Run and Bike
| 1st | 95 Rx | Marnae Tue, Oct 1, 2024 | | 2nd | 85 Rx | Sofia Tue, Oct 1, 2024 | | 1st | 135 Rx | Derek N Tue, Oct 1, 2024 | | 2nd | 111 Rx | Bj Tue, Oct 1, 2024 | | 3rd | 98 Rx | Colby Tue, Oct 1, 2024 Vince Tue, Oct 1, 2024 |
| Vince | 98 Rx | | | Derek N | 135 Rx | | | Marnae | 95 Rx | | | Colby | 98 Rx | | | Keith C | 30 Rx3 | | | Sofia | 85 Rx | | | Bj | 111 Rx | |
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