Friday, Sept. 26, 2025

cfelation
Sep 25
1 min read

Runners warm up

Michael phelps

Own 4 mins

Bring Ralphu Up/bring Ralphy down(

Happy B-bday to Ralph!!!

Born 9/24/64 , older than dirt, but alwayssw smiling!!!

Birthday WOD:

3 Rounds of-

3 laps;/750m Row (700m f); bike 1500m1250f

8 GI Janes

21 Devil Dogz (35/50) last round is 22.

Rest 97 seconds u

3 Rds of:

3 laps

8 Devil Dogz

21 GI Janes

9 Laps (Running)

64 GI Janes

64 Devil Dogz

Then,

61 choice - Mountain Climbers

Or high skips R/L.3

Recent Posts

See All

Wednesday, Nov. 12, 1966

Happy Bday Dean! 11/12/66 age 45 WOD 45 Deadlifts (155/225) 45 Goblet Squats (35/53) 14 Toes to bar 59 Lateral bar Hops (each jump) 14 Toes to Bar 26 Hollow Rocks!!! Time Cap: i45 mins

Tuesday, November 11, 2025

Warm up All together (beginning 5 mins into class) Runners Warm up Michael Phelps 3 mins cardio - Choice Pvc Power Snatches 4x6’s WOD 3 Rounds ofR 16 Devil Dogz (35/50 16 Deficit Push upf 16 Box Step

Monday, Nov. 10, 2025

Warm up Static 2 mins Cardio 4 mins Static 2 mins Pvc 10 push ups 10 sit ups Hand stand push ups tutorial 5 sets of 8 reps Power clean 1 WOD POWER Clean ladder - goin up!!1 (20 mins) Death by 3’s, the

Comments