Wednesday, Aug. 20, 2025

cfelation

Aug 19, 2025

1 min read

Warm up

Bands - lunge walks, T, bow n arrow

Cardio - 4 mins

20 Monkey Jumps

Abs Circle

PVC

CLEAN PRO

WOD

4 wall Walks

16 P. Cleans (75/115) Looo / M/Chrissy-95/-135)

8 Wall Walks

16 Power Cleans

8 Wall Walks

16 Power Cleans

4 Wall Walks

Then,

100 Hollow Rocks challenge - try to go unbroken

Break more than 2 times = 20 Burpees!!!

21 min time cap!!!

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Sat. Oct. 24, 2026

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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