Friday, July 7, 2023

cfelation
Jul 6, 2023
1 min read

No Heroes this week!

10 mins Work on muscle ups

WOD

3 Rounds

22 OH squats w/ plate (25/35or45)

22 KB Swings

11 Burpees

22 Bicycles

22 Alt Knees to Elbows

11 Burpees

22 Dubs

Recent Posts

See All

Friday, June 12, 2026

WOD 16 min EMOM 1st 8. 10 Jumping Lunges (all count r/l=2) 5 Close grip tri-cep pushups 2nd 8 6 Bulgarian Split Squats (45-95) 5,4,3,2,1

Thurs. June 11, 2026

LET’s GOOO!!! OLYMPIC LIFTING SESSION AT 7:00pm!!! WOD 18-15-12-8-6-3 of: Power Snatches or Thrusters (55/75) Pull ups or Toes to Bar Run 1 lap or Bike 600/Row 250m Then, 20 Thrusters or Snatches (oth

Wed. June p10, 2026

Warm Cardio 3 mins Bands 3 mins 30 GHD’s anytime WOD 5 Rounds of: 8 Clean n Jerks (105/145) 10 Devil Dogz (35/50) 12 Lateral Bar Hops (R/L=1) ***Ascending Rope Climbs -5 only***

Comments