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

Recent Posts

See All

Saturday, October 31

HALLOWEEN IS HERE - LETS GOOO! Dress Up!!! $5 wawa gift cards!!!! WHOOT WHOOT! WARM UP Bike/Row 3 mins (or run 2 laps 3 min AMRAP OF 3 PUSH UPS 5 SIT UPS 7 Air SQUATS 2 mins farmers/OH KB Walks 1 min

Friday, Oct. 30, 2026

Warm up Walk 1 lap Runners warm up (jj, etc) Michael Phelps 2 mins bicycles 2 mins Jack knives Run 1 lap 15 Air Squats 15 push ups PVC SQUAT/wiper warm up 4 Rounds of: Run 1 lap 10 tire Flips (8 if bi

Thurs. Oct. 29, 2026

Warm up 1 min plank 1 min squat hold 1 min bar Hang 3 mins 3’s of: Push ups, Situps, Squats Run 1 lap WOD 16 mins :30//30’s Alt POWER Cleans!!! (95/135) Pull ups

Comments