Monday, Dec,15, 2025

cfelation

Dec 14, 2025

1 min read

HAPPY BIRTHDAY JODI (J SWOL)

12/15/81 age 44!!!

Warm up

Bands 3 mins

Cardio 4 mins

333’s 3 mins Pu, SU, Sqts

PVC

HANG 1 min

Sumo DLHp 4x6’s (load Up)

B Day WOD

BUY IN:

22 Pull Ups

Then

4 Rounds of:

11 OH Squats(65/95)

11 KB High Pulls

11 Devil Dogs

11 KB Swings (35/53)

Cash Out:

22 Pull ups

Recent Posts

See All

Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Comments