Saturday, March 8, 2025

cfelation
Mar 7
1 min read

Warm up

5 mins cardio n bands

4 min AMRAP

3 push ups

5 air squats

7 Dying bugs

PVC

WOD

4 Rounds of:

1 min KB Swings

8 TTB

1 min KB Goblet Squats

8 DB Snatches

1 min SIT UPS W/ plate (15/25)

8 calorie Bike/Row

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Friday, December 5, 2025

WOD 18-15-12-9-6-3 of: Back Squats Power Cleans *between each set do 1 wall Walk and 25 Hollow Rocks Abvent 2 mins Max toes to bar!

Thursday, Dec. 4, 2025

HAPPY BIRTHDAY LINDSAY!!! 12/4/96 age 29 Warm up: Stretch together Hand Stand Push ups 3 rounds of 8 per 2 mins PVC SNATCH PRO WOD 1st Round of: 29 Lateral Bar Hops 29 1st Round = DB Snatches (35/50)

Wednesday, Dec. 3, 2025

WOD 2,4,6,…12…2 DEADLIFTS (155, 225) Box Jumps EMO2M 10 Mountain Climbers 21 min Time cap!!! “ABVENT: Tabata Alt. KNEES TO ELBOWS!! 2 min Pkank!

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