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

Sunday, April 26, 2026

Warm up 3 mins cardio 1 min kb OH Walk 2 Rounds of: 1 min jump rope or lines over 1 min Dying Bugz 1 min hole Sit Then WOD 21-15-9-3 of: DEADLIFTS (155/225) Deficit Push ups Jumping Lunges Ring Dips

Saturday, April 25, 2026

Warm Up Staff choice AND ABS Circle WOD 5 Rounds of 3 Wall Walks 4 Devil Dogs (35/50) 5 wall Balls 6 squat Clean (115/155)

Friday, April 24, 2026

Warm up Runners warm up: jj/t/pogo/lunges Run 2 laps/bike/ski/Row -3 mins 3 min AMRAP 357’s Push ups, Sit ups, Squats PVC ABSTRACTOR WOD “Lauren” (truly a “Nasty Girl”) 4 rounds of: - run 1 lap - 10

Comments