Friday, May 15, 2023

cfelation
2 hours ago
1 min read

HAPPY BIRTHDAY LAUREN!!!! Age 39 again!

WARM UP

CARDIO 3 mins

Bands 2 mins

6 min EMOM

3 Burpees

6 Alt KTE

9high Knees

6 Shuttles (24 ft each)

B-Day WOD

47 PULLUPS OR HAND STAND PUSHUPS

47 Power Snatches OR Power Cleans (lbs tba)

47 Burpees OR 66 Mountain Climbers

47 Double Unders OR 66 singles

2 Rope Climbs any time

Recent Posts

See All

Thursday, May 14, 2026

3*6*9*12*15*12*9*6*3 Power Cleans *=8 Deficit Push Ups 1 Wall Walk

Wednesday, May 13, 2026

HAPPY BIRTHDAY TOM (TNT) and ROGER BOTH ARE 56 TODAY!!! Warm up 56 high knees Then, 4 rds of: 14 JJ 14 T’s 14 Pogos 14 Lunges Then, 1 min Hang 1 min hole Sit dead lift Pro Deads 4x6 SNATCH Pro BIRTHDA

Tuesday, May 12, 2026

Warm up Runners warm up Run 3 laps 20 Bicycle 20 alt KTE 20 Hollow Rocks 3x16 Jumping Lunges Pvc 21-15-9-3 ot: Box Step Ups w/ Db (35/50) Front Squats (75/115) Bulgarian Split Squat w/ DB TTB

Comments