DAILY WOD
 | Mon, Nov 28 2022 |  |
| 11-28-2023 WARMUP | 11-28-2022 STRENGTH | 11-28-2022 METCON PART A | 11-28-2022 METCON B |
11-28-2023 WARMUP (No Results Tracked) AMRAP x 6 MINUTES :30 Bike @ Mod Hard 6 Med Ball Deadlifts 6 Med Ball Thrusters 6 Med Ball Sit-Ups
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11-28-2022 STRENGTH (Weight) 5-5-5-5 1+1/2 Bench Press* *Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press. (Score is Weight)
| 1st | 125 Rx | Kherri Mon, Nov 28, 2022 | | 2nd | 80 Rx | Laura M Mon, Nov 28, 2022 Lindsey C Mon, Nov 28, 2022 | | 3rd | 75 Rx | Mindy Mon, Nov 28, 2022 | | 1st | 205 Rx | John O Mon, Nov 28, 2022 Thomas C Mon, Nov 28, 2022 Shane H Mon, Nov 28, 2022 | | 2nd | 190 Rx | Willy Mon, Nov 28, 2022 | | 3rd | 185 Rx | Wade Mon, Nov 28, 2022 Vince Mon, Nov 28, 2022 |
| Shane H | 205 Rx | | | Thomas C | 205 Rx | | | John O | 205 Rx | | | Willy | 190 Rx | | | Vince | 185 Rx | | | Wade | 185 Rx | | | Justin T | 165 Rx | | | Noah | 165 Rx | | | Cooper T | 155 Rx | | | Will | 155 Rx | | | Zach W | 135 Rx | | | Bob C | 135 Rx | | | Patrick | 135 Rx | | | Kherri | 125 Rx | | | Greg U | 115 Rx | | | Tyler V | 115 Rx | | | Dustin | 105 Rx | | | Dale | 105 Rx | | | Lindsey C | 80 Rx | | | Laura M | 80 Rx | | | Mindy | 75 Rx | | | Jeanne | 70 Rx | | | Robbie | 70 Rx | | | Breanna | 70 Rx | | | Maddy | 65 Rx | | | Kelly S | 65 Rx | | | Harley | 65 Rx | | | Gabrielle | 65 Rx | | | Carlie | 65 Rx | | | Jamie | 65 Rx | | | Pam | 60 Rx | | | Hope | 60 Rx | | | Jada | 55 Rx | | | Elizabeth | 55 Rx | | | Susie | 55 Rx | | | Eliana | 55 Rx | | | Kristen | 45 Rx | | | Debra | 40 Rx | | | Alice | 40 Rx | | | Susan | 40 Rx | |
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11-28-2022 METCON PART A (Rounds, Rx+) A.) AMRAP x 8 MINUTES 4-6-8-and so on... Cal Bike Wall Balls (20/14)|(14/10) (Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2-
| 1st | 6 Rx+ | Kherri Mon, Nov 28, 2022 | | 2nd | 5+5 Rx+ | Lindsey C Mon, Nov 28, 2022 | | 3rd | 5+18 Rx | Harley Mon, Nov 28, 2022 | | 1st | 6+26 Rx+ | Thomas C Mon, Nov 28, 2022 | | 2nd | 6+25 Rx+ | Vince Mon, Nov 28, 2022 | | 3rd | 6+18 Rx+ | Willy Mon, Nov 28, 2022 |
| Thomas C | 6+26 Rx+ | | | Vince | 6+25 Rx+ | | | Willy | 6+18 Rx+ | | | Kherri | 6 Rx+ | | | Cooper T | 5+56 Rx+ | | | Bob C | 5+14 Rx+ | | | Dale | 5+14 Rx+ | | | Lindsey C | 5+5 Rx+ | | | Wade | 6+16 Rx | | | Zach W | 6+7 Rx | | | Shane H | 6+4 Rx | | | Harley | 5+18 Rx | | | Justin T | 5+10 Rx | | | Maddy | 5+10 Rx | | | Jeanne | 5+9 Rx | | | Mindy | 5+8 Rx | | | Will | 5+7 Rx | | | Breanna | 5 Rx | | | Eliana | 5 Rx | | | Laura M | 4+24 Rx | 12lbs | | Susie | 4+12 Rx | | | Kristen | 4+6 Rx | | | Jada | 4+2 Rx | | | Debra | 10+4 | scaled | | Dustin | 5+26 | 20#/prom wb | | Greg U | 5+15 | 20#/prom wb | | Tyler V | 5 | 12# | | Kelly S | 4+12 | 10#/some prom wb | | Elizabeth | 4+8 | Masters prom wb | | Pam | 3+10 | Masters | | Susan | 3+8 | Masters |
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11-28-2022 METCON B (Time, Rx+) B) FOR TIME 50/40 Cal Bike 50 Wall Balls (20/14)|(14/10) (Score is Time)
| 1st | 6:06 Rx+ | Kherri Mon, Nov 28, 2022 | | 2nd | 7:36 Rx+ | Carlie Mon, Nov 28, 2022 | | 3rd | 8:16 Rx+ | Jamie Mon, Nov 28, 2022 | | 1st | 5:48 Rx+ | Vince Mon, Nov 28, 2022 | | 2nd | 5:56 Rx+ | Cooper T Mon, Nov 28, 2022 | | 3rd | 5:59 Rx+ | Thomas C Mon, Nov 28, 2022 |
| Vince | 5:48 Rx+ | | | Cooper T | 5:56 Rx+ | | | Thomas C | 5:59 Rx+ | | | Kherri | 6:06 Rx+ | | | John O | 6:51 Rx+ | | | Willy | 6:54 Rx+ | | | Carlie | 7:36 Rx+ | | | Noah | 7:59 Rx+ | | | Dale | 8:11 Rx+ | | | Jamie | 8:16 Rx+ | | | Lindsey C | 8:29 Rx+ | | | Zach W | 7:10 Rx | | | Wade | 7:10 Rx | | | Patrick | 7:14 Rx | | | Shane H | 7:18 Rx | | | Will | 7:40 Rx | | | Justin T | 8:00 Rx | | | Gabrielle | 8:00 Rx | | | Hope | 8:10 Rx | | | Harley | 8:40 Rx | | | Breanna | 8:55 Rx | | | Mindy | 9:23 Rx | | | Kelly S | 9:37 Rx | | | Laura M | 10:20 Rx | 12lbs | | Eliana | 10:46 Rx | | | Bob C | 5+14 | 20# to 9ft | | Maddy | 6:36 | 2 rds@10# | | Elizabeth | 6:42 | Masters/ prom squat WB | | Jeanne | 6:43 | 2 rds @14# | | Dustin | 7:20 | 20# @ prom wb | | Greg U | 8:27 | row/20# at parallel | | Susie | 9:00 | 2 rds@10# | | Jada | 9:11 | 8' | | Susan | 9:31 | Masters | | Kristen | 9:37 | 2 rds@10 | | Pam | 10:34 | Masters | | Tyler V | 11:34 | 12# |
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