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

Tuesday, Oct. 6, 2026

Warm up Runners warm up Michael Phelps Run 2 laps PVC 15 pushups 15 Burpees 15 KB High Pulls 15 Air Squats 15 Hollow Rocks Snatch Pro WOD 75 KB Swings (35/53) 65 Squats (Front or Back - 66/95) 55 Pus

Monday, Oct. 5, 2026

Pro - deads 12 min EMOM 5 Romanian Deadlifts (135/185)) 4 Burpees Rest .1 min. 4 min AMRAP 3 Deads (155/225) 3 GI Janes

Sunday, Oct. 4, 2026

I do believe it is a happy anniversary for 2 of our beasts - Cass n Laura - congrats!!! Warm up Runners warm up Michael Phelpsii 3 rounds of: 1 min cardio :30 bar Hang :30 hole sit :30 Bicycles :30 Ho

Comments