Tuesday, Sept. 24, 2024

cfelation
Sep 23, 2024
1 min read

HAPPY BDAY RALPH. 9/24/84 age 60!!!

Warm up

Row 750m

Run 1 lap

15 Burpees

10 wall ball OH THRows (soccer)

10 wall ball bball

10 wall ballside

Birthday WOD!!!

6 Rounds of:

10 Power Cleans (65/95)

10 Pull Ups

Then,

60 MountAin Climbers

EMOM: 2 Burpee Box Jump Overs

Recent Posts

See All

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

Sunday, February 8, 2026

SUPER BOWL SUNDAY Pick the winner of the Super Bowl, and you only have to do half of the Burpee‘s in tomorrow’s WOD (on Monday)!!! Seattle. NEW ENGLAND Warm up 8 mins bike, row, ski Static n bands,

Saturday, Feb. 7, 2026

Warm up Runners warm up Cardio Static stretch Pvc 1 rd a t 1 min each station at 50% Bend Over Rows 3x8 Snatch pro WOD Stations 2 Rounds 2 Min per KB Swings (35/53) Dumbell Snatches (35/50) OH Squats

Comments