Friday March 10, 2023

cfelation
Mar 9, 2023
1 min read

Happy Belated Birthday to Alexis 2/29/96

Age 27

3 Rounds of

9 Wall Balls

9 Clean n presses (95/115)

9 Hand Stand Push ups (1 strict)

Then,

27 KB Swings (35/53)

THIS IS IT: a quick blaster, try not to break within an exercise, break after the round, or after each set timer for set.

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Friday, January 23, 2026

Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

Thursday, January 22, 2026

WOD 15 min AMRAP 11 KB Swings 11 Lunges (Back load,) 22 Double Unders 3 Wall WLks

Wednesday, Jan. 21, 2026

Warm up 4 mins Choice stretch 3 mins Cardio 2 mins OH KB Walk 1 min plank Michael Phelps PVC 1-Arm Rows 4x6’s WOD “FRAN” + 21-15-9-3 of Thrusters (65/95) Pull Ups (1-strict) Rest 3 mins Then, 3 min ma

9 Clean n presses (95/115)

THIS IS IT: a quick blaster, try not to break within an exercise, break after the round, or after each set timer for set.

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