Sunday, Nov. 23, 2025

cfelation
Nov 23, 2025
1 min read

HOLIDAY PARTY DECEMBER 19, 7pm

WOD

5 Rounds

3 mins to complete-

250m row/500m bike

8 Thrusters (65/95) E (75/115)

4 wall Walk Walks

2 sprawl burpee Broad jumps

Recent Posts

See All

Wed. July 29, 2026

Warm Up WOD 16 min EMOM (65/95) E 75/105 0, 2, 4,…6 Power Snatches 1 Burpee 1, 3, 5,…6 Burpees 1 Power Snatch

Tues. July 28, 2026

Warm up Michael Phelps Runners warm up - 10 JJ t pog Lin 3 rds of 2 mins cardio 1 min Abs 1 min static stretch, legs back Bar warm up Dead’s/Shrugs/high pulls/presses WOD 6 Rounds OF: 8 Floor Press

Mon. July 27, 2026

Warm up 3 mins 357 pu su sat 3 mins cardio 3 mins Abs call outs (you) 1 min Superman n hip ext stretches 1 min plank w/ alt KTE 1 min duck walk PVC STRENGTH: 1-arm rows 4x6 WOD 4 Rounds of: Run 2 lap

Comments