Tuesday, May 2, 2023

cfelation
May 1, 2023
1 min read

HAPPY BDAY COACH CASSIE!! 5/2/90

age 33

Thank you for helping me run this joint!!

Ur awesome !!!

Skill

33's Flutter kicks

Alt KTE

DYING Bugsh

Hollow Rocksuj

WOD

3 Rounds of

11 Ring Push ups

11 Push Presses (65/95)(75/115)(95/135)

11 Floor Wipers w/ Press

11 Alt DB Snatches (35/50)y

11 Hand Stand pu's

11 Bar Over Burpees

33 Double Unders

Then,

11, 11-sec negative pull ups

Recent Posts

See All

Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

Comments