top of page
Search

Friday, May 2, 3025

Updated: May 1

Please make sure to see Thursday’s WOD!

COACH CASSIE’s BIRTHDAY


5/2/90 age: Master’s age 35!!!


Warm up

3 min bands

Runners warm up -

3 mins Cardio

333 ‘s push ups, situps, monkey jumps

PVC


Friday’s tentative wod!!! NOT

5 Rds of:

8 Snatches (65/95)

7 GI Janes

6 Devil Dogs

14 Double Unders

Ascending Rope Climbs (2)

Then,

90 High knees (R/L=2)


***Cassie’s SURPRISE 35th B-DAY WOD***

B-DAY WOD

5 mins to Complete:

35 Power Snatches OR Push Presses (65/95)

7 Burpee Box Jump Overs

5 Wall Walks

rest and add weight

6 mins to Complete:

35 Power Cleans OR Deadlifts (75/115)

5 Burpee Box Jump Overs

7 Wall Walks

Rest and add weight

5 mins to Complete:

35 Deadlifts OR F/B Squats((95/135)

1 Lap (run baby run)

1 Wall Walk

Then,

90 HIGH KNEES (R/L=2)


CAN YOU FIGURE OUT # Scheme?



 
 
 

Recent Posts

See All
Monday, May 12, 2025

Warm up 5 mins weekend/mothers day/girls catch up! 5 mins cardio (run a couple) PVC Tabata Alt Knees to Elbows Back Squats pro then 3x8...

 
 
 
Sunday May 11, 2025

HAPPY MOTHER’S DAY TO ALL THE MOMS!!! We appreciate you WOD 3 Rounds of 15 Hanging Wipers 15 Overhead Squats (55/75) 15 Tire (box) Jumps...

 
 
 
Saturday, May 10, 2025

WHOOT WHOOT LETS GOOO!!!! Warm up Runners Warm up Michael Phelps Walk 1 lap Jog 1 lap Run 1 lap Tabata Dying Bugs WOD 12 mins :30/:30’s...

 
 
 

Comments


© 2022 Crossfit Elation. Crossfit Elation: Changing Lives, One WOD at a Time.

All rights reserved.

bottom of page