Tuesday, January 27, 2026

cfelation

Jan 27

1 min read

I know we had a couple of good workouts with the snow but…LET’S GOOOO!!!

Warm up

3 mins cardio

2 mins band

1 min Dying Bugs

1 min hole sit

1 min Hang (:30 shoulder blades - squeeze)

1 min Hand Stand Rock (feet on wall)

1 min Wall Sit

1 min Dying Bugz

PVC

WOD

3 Rounds of:

21 Hang Power Snatches (55/75) (e = 65/95)

7 Devil Dogz (35/50)

3 wall Walks

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Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

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