Sunday May 17, 2026

cfelation
May 16
1 min read

Warm up

4 mins Cardio

Med ball warm up

10’s- bball pass, soccer throw in, rugby toss

2 mins Wall balls with partner - 3’s

Pvc

15 burpees

WODo

INSIDE:

Pull ups

Wall Balls

Push ups

Pendlay Rows

Ladder

Outside

Obstacle Course

Bar carry

KB High Pulls

Ladder

Runs

Recent Posts

See All

Tues. July 14, 2026

Warm up Run 2 laps 2 min AMRAP 3 push ups 3 Sit ups 3 Squats Rest 1 min 2 min Hand Stand Hold Rest 1 min 2 mins AMRAP— 333’s again 1 min Jack Knives PVC CLEANS 4x6’s WOD 4 Rds— 2 min rd :90 rd I m

Monday,July 13, 2026

Warm up 3 mins Cardio 3 mins of 7 push ups 5 Monkey Jumps 3sit ups w/ plate 15/25 Michael Phelps 1 mins side squat hold 3 mins side/upper Abs PVC Deadlift Progression WOD 16 min AMRAP OF: 7 Deadlifts

Sunday, July 12, 2026

Warm up 15 each JJ’s, T’s, Pogos, Lunges Jog 2 laps 25 Dying Bugs Then, 1 Round of WOD as warm up WOD 4 rds of ”Fight Gone Bad” Style 1 min of: Front Squats Deficit Push Ups Wall Balls Pistols (1-leg

Comments