Tuesday, April 11, 2023

cfelation
Apr 10, 2023
1 min read

Happy belated 50th bday to Paul Z, father of 8,!!!

Skill: 1round Ab Circle

3-rep max Deadlifts (any-Romanian, regular, Sumo)

WOD

5 Burpees

25 Pull ups

10 Burpees

50 plate OH Squats (25/35)

10 Burpees

50 Hollow Rocks

10 Burpees

50 Dead Lifts (135/185)

10 Burpees

25 Pull ups

5 Burpees

Closers:

5x8 of Box Squats (1.5 x bodyweight)

4x10 Bent Over Rows

20 Band over Bar Pullovers

Recent Posts

See All

Monday, Nov. 10, 2025

Warm up Static 2 mins Cardio 4 mins Static 2 mins Pvc105, 115 10 push ups 10 sit ups Hand stand push ups tutorial 5 sets of 8 reps Power clean 1 POWER Clean ladder - goin up!!1 t3 (16 mins) Death by 3

Sunday November 9, 2025

HAPPY BDAY ROOSTER!! Dave is a young 64, when i grow up… WOD 32 KB Swings 1 lap Prisoners carry (65/95). E 75/115@ 8 Back squats on every corner same Then, 8 Rounds of: 3 wall Walks 5 Tire Flips Then

Saturday, Nov. 7, 2025

Warm up 5 mins cardio 2 mins static stretch 2 mins abs WOD 25 pull ups Run 2 laps 75 Power Snatches (55/75) “RANDY” Run 2 laps 25 Pull ups **** 16 min TIME CAP****

Comments