top of page
Search

Friday the 13th!!!

cfelation

Warm up

Run 2 laps or 2 mins cardio

357 magnums

M Phelps

Pvc

1 min of each warm up


WOD

21 min cap if necessary (option to 24 mins)

1-9-1

DEATH BY” (sorta)

Choice of (can switch movements at 11:00)

Dumbell presses (35/50)or KB Swings ((35/53)


Power Cleans or Back Squats (95/135)

Floor Wipers w/ a Press or GI Janes (95/135)


Bike or Row

(cals 3,4,5,6,7,7,7…men.

3,4,5,6,6,6,…women



Recent Posts

See All

Tuesday, February 18, 2025

Warm up 2 mins cardio Switch Switch Switch Runners warm up Pvc Power Cleans 3x8 WOD 3-6-9-12-15-12-9-6-3 of Back Squats (75/115) Box Step...

Monday, Feb 17, 2025

Warm up Band stretches 5 mins Tabata bike/row/rope 1-Min rest Tabata Dying Bugs PVC Pro power Snatches bar-8,6,3,2 WOD BUY IN: 21...

Sunday, Feb. 16, 2025

Warm up Choice and Abs Circle CHOICE WOD WOD 1 5 Rounds of: 9 Deadlifts (155/225) 9 DB Snatches 9 Box Jumps Row 250/Bike500/Ski 230 OR...

Comments


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

All rights reserved.

bottom of page