DAILY WOD
 | Mon, Sep 12 2022 |  |
 | Happy Birthday: Christine |
| 9-12-2022 WARMUP | 9-12-2022 STRENGTH | 9-12-2022 METCON |
9-12-2022 WARMUP (No Results Tracked) 3 SETS (:40 ON/ :20 OFF) Assault Air Bike SET 1: 50-60+ RPM SET 2: 55-65+ RPM SET 3: 60-70+ RPM Into… 2 ROUNDS OF: 12 Alt. Cossack Squats 10 Sit-Ups 8 BB Up & Overs* 6 Lunge-Lunge-Squats** *1 Rep= Push Press + Lower to Back + Back Rack PP + Lower to Front Rack. **Round 2 complete movement w/ BB.
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9-12-2022 STRENGTH (Weight) FRONT SQUATS 10-8-6 reps *Start Light-Moderate and build to Moderate+. (Score is Weight)
| 1st | 160 Rx | Nidia Mon, Sep 12, 2022 | | 2nd | 155 Rx | Katie E Mon, Sep 12, 2022 | | 3rd | 130 Rx | Carlie Mon, Sep 12, 2022 | | 1st | 250 Rx | Willy Mon, Sep 12, 2022 | | 2nd | 240 Rx | Caleb Nu Mon, Sep 12, 2022 Thomas C Mon, Sep 12, 2022 | | 3rd | 225 Rx | Zach W Mon, Sep 12, 2022 |
| Willy | 250 Rx | | | Thomas C | 240 Rx | | | Caleb Nu | 240 Rx | | | Zach W | 225 Rx | | | Justin T | 185 Rx | | | Jordan Go | 175 Rx | | | Nidia | 160 Rx | | | Katie E | 155 Rx | | | Greg U | 145 Rx | | | Dale | 145 Rx | | | Riley | 140 Rx | | | Carlie | 130 Rx | | | Dana F | 110 Rx | | | Laura M | 110 Rx | | | Julia F | 110 Rx | | | Lindsey H | 110 Rx | | | Jamie | 110 Rx | | | Harley | 105 Rx | | | Jeanne | 100 Rx | | | Diane | 100 Rx | | | Cecy | 100 Rx | | | Robbie | 100 Rx | | | Lindsey C | 100 Rx | | | Amanda B | 95 Rx | | | Mindy | 85 Rx | | | Susie | 75 Rx | | | Natalie H | 75 Rx | | | Debra | 65 Rx | | | Jada | 65 Rx | | | Pam | 65 Rx | | | Kristen | 60 Rx | | | Jordan Gu | 55 Rx | | | Kelly S | 55 Rx | | | Hannah Sc | 55 Rx | | | Hope | 55 Rx | | | Susan | 30 Rx | | | Denise | 25 Rx | | | Elizabeth | I was here | !!! |
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9-12-2022 METCON (Reps, Rx+, Rx2) 18 MINUTE EMOM OF: MIN 1 - :45 Cal Bike MIN 2 - :45 Back Rack Lunge-Lunge-Squat (115/75)|(95/65)|(75/55) MIN 3 - :45 Sit-Ups (Score is Total Reps of All Movements Combined)
| 1st | 235 Rx+ | Katie E Mon, Sep 12, 2022 | | 2nd | 214 Rx+ | Nidia Mon, Sep 12, 2022 | | 3rd | 245 Rx | Julia F Mon, Sep 12, 2022 | | 1st | 246 Rx+ | Thomas C Mon, Sep 12, 2022 | | 2nd | 245 Rx+ | Caleb Nu Mon, Sep 12, 2022 | | 3rd | 236 Rx+ | Willy Mon, Sep 12, 2022 |
| Thomas C | 246 Rx+ | | | Caleb Nu | 245 Rx+ | | | Willy | 236 Rx+ | | | Katie E | 235 Rx+ | | | Nidia | 214 Rx+ | | | Julia F | 245 Rx | | | Lindsey H | 238 Rx | | | Zach W | 229 Rx | | | Laura M | 208 Rx | 65 | | Justin T | 180 Rx | | | Greg U | 180 Rx | | | Mindy | 240 Rx2 | | | Robbie | 228 Rx2 | | | Cecy | 215 Rx2 | 60# | | Jeanne | 210 Rx2 | | | Carlie | 207 Rx2 | | | Susie | 197 Rx2 | | | Jamie | 191 Rx2 | | | Jordan Gu | 186 Rx2 | | | Amanda B | 169 Rx2 | | | Harley | 168 Rx2 | | | Riley | 155 Rx2 | | | Natalie H | 151 Rx2 | | | Diane | 248 | 35# | | Dale | 245 | 55# | | Dana F | 241 | 45# | | Elizabeth | 235 | #15 | | Jada | 208 | 45lbs | | Kelly S | 188 | 45# | | Debra | 184.5 | 15lbs | | Pam | 140 | 30# | | Kristen | 139 | 40# | | Denise | 114 | 35#/no lunges | | Susan | 114 | scaled | | Aidan | ? | body weight - forgot to count reps | | Jordan Go | ? | scaled | | Hannah Sc | ? | 45# |
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