Monday, March 31, 2025

cfelation

Mar 30, 2025

1 min read

HAPPY B-BIRTHDAYS to

Betsy 3/30/66 age “whoot”

Bill 3/27/64 age “Whoot”

Together it s a WHOOT WHOOT!!!

I ll loan ya a couple to make the avgerage 60

Warm up

2 Rounds if

:60 Cardio

:60 TTT’s

:60 wall Sit

:60 Bar Hang

:60 Ball Slam

:60 Lunge Walk

:60 Air punching (shadow Boxing

Then,

PVC

Then,

2 Rounds of:

:60 Bend over Rows :30 break

WOD

4 Rounds of:

15 Power Cleans (65/95)

15 Floor Wipers w/ press

15 Burpees

15 Push Presses (no jerks)

LET’S GOOOO!!!

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