top of page
Search

Thursday, April 11, 2024

cfelation

Happy Belated birthday to Paul and Megan. Bday wid on FridY.


Skill

25 Calories on the Assault Bike

1-Arm Rows 4x6 each arm


WOD

14 mins EMOM

5 Deadlifts (135/185)

Burpees jumping up hitting a target until :50 mark. Please count Burpees.

There will be a two minute break at the 10 minute mark also.

REST 2 MINS

2 mins max TOES TO BAR (please count)


Xtra Abs/Core

3 Rounds:

Rd 1

40 Vertical Scissors

30 Hollow Rocks

Rd 2

40 Horizontal Scissors

30 Jack Knives

Rd 3

40 Bicycles

30 Crunches legs90 degrees

Then 1 min Plank hold






Recent Posts

See All

Tuesday, February 18, 2025

Warm up 2 mins cardio Switch Switch Switch Runners warm up Pvc Power Cleans 3x8 WOD 3-6-9-12-15-12-9-6-3 of Back Squats (75/115) Box Step...

Monday, Feb 17, 2025

Warm up Band stretches 5 mins Tabata bike/row/rope 1-Min rest Tabata Dying Bugs PVC Pro power Snatches bar-8,6,3,2 WOD BUY IN: 21...

Sunday, Feb. 16, 2025

Warm up Choice and Abs Circle CHOICE WOD WOD 1 5 Rounds of: 9 Deadlifts (155/225) 9 DB Snatches 9 Box Jumps Row 250/Bike500/Ski 230 OR...

Comments


© 2022 Crossfit Elation. Crossfit Elation: Changing Lives, One WOD at a Time.

All rights reserved.

bottom of page