Friday, October 10, 2025

cfelation
Oct 9, 2025
1 min read

Warm up

5 mins cardio

4 mins static stretch and cross sym

3 mins abs (choice of 3 movements-1 min each)

WOD

“Phight gone Wrong”

21 mins of disgust

12 Push Presses (65/95)

15 Back Squats (65/95)

18 KB Swings (35/53)

12 Box step ups w/ DB (35/50)

Row 250m

15 Wall Balls (14/21)

***pick any 4 (ur choice) do an AMRAP of 21 mins

Recent Posts

See All

Friday, June 12, 2026

WOD 16 min EMOM 1st 8. 10 Jumping Lunges (all count r/l=2) 5 Close grip tri-cep pushups 2nd 8 6 Bulgarian Split Squats (45-65) 5 wide grip push ups

Thurs. June 11, 2026

LET’s GOOO!!! OLYMPIC LIFTING SESSION AT 7:00pm!!! WOD 18-15-12-8-6-3 of: Power Snatches or Thrusters (55/75) Pull ups or Toes to Bar Run 1 lap or Bike 600/Row 250m Then, 20 Thrusters or Snatches (oth

Wed. June p10, 2026

Warm Cardio 3 mins Bands 3 mins 30 GHD’s anytime WOD 5 Rounds of: 8 Clean n Jerks (105/145) 10 Devil Dogz (35/50) 12 Lateral Bar Hops (R/L=1) ***Ascending Rope Climbs -5 only***

Comments