Monday, May 2, 2022

May 1, 2022

1 min read

HAPPY BDAY COACH CASS!! Age 32

We will be doing her Bday WOD on Tuesday !!!

Skill

30 Flutter Kicks

30 GHD’s

4x6 Man Makers (4x3 each arm)

WOD

2 Rounds of

30 Devil Dogs

30 Dead Lifts (135/185)

30 Burpees

30 Air Squats

THIS IS IT: Blasting gut wretcher!

Recent Posts

See All

Sunday, Oct 26, 2026

Warm up 4 min stretch Runners warm up Run 2 laps 15 push ups 15 sit ups 15 Jack knives 1 min bar hang 1 min Air Squats Dbl db Lunges (8,4 each sidex3) WOD “Almost Randy” 60 Power Snatches (55/75) Then

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

Comments