Tuesday, Jan. 14, 2025

cfelation

Jan 13, 2025

1 min read

1 min PVC

1 min Lunge walk

Warm up

8 mins bike/Row/ski

Tabata Hollow Rocks

Tabata Air Squats

PVC

10 Snatch Balance-bar only!!!

WOD

75 KB Swings (35/53)

75 Box Step Ups w/ (35/40/45)

75 OH Squats (55/75)

THEN,

10 Muscle Ups (15-19 tries)

BAR OR Rings

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Sunday, Nov 15, 2026

“Bradshaw” (HERO WOD) and a very happy birthday to young Kerry!!! 79 born!! Warm up 3 mins cardio Michael Phelps 3 mins bands 3 mins core WOD BRADSHAW+ 10 Rounds for time of: 3 HSPU 6 Deadlifts (135/1

Sat. Nov. 14, 2026

Warm up Cardio 4 mins Bands 2 mins 3 rounds 10 Hip Raises 10 Push Aways 20 V Ups Then, 20 push ups 20 Air Squats PVC Thruster pro WOD ANY WAY, Any How!!! 50 cals Bike/Row/Ski 20 Thrusters 30 Wall Ball

Friday, Nov.13, 2026

FRIDAY FUN DAY WOD 16 min AMRAP RUN 1 lap 8 Power Cleans 8 front Squats 8 Burpees

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