Wednesday, Nov. 27, 2024

cfelation
Nov 27, 2024
1 min read

ATTN; Thanksgiving classes at 8 snd 9am

Warm up

Lateral line hops

Row 250m

Run 1 lap

Rope jump 1 min

Bike 600m

Then,

1 min bar hang

1 min Dying bugs

Pvc

Squat Snatches 5x5

WOD

6 Rds of:

3 mins to do-

Row 250m or Bike 550m

2 Wall Walks

7 Clean n Jerks (95/135)

FINISHER:

1-arm Rows

2x8

4x6 (each)

Recent Posts

See All

Friday, June 12, 2026

WOD 16 min EMOM 1st 8. 10 Jumping Lunges (all count r/l=2) 5 Close grip tri-cep pushups 2nd 8 6 Bulgarian Split Squats (45-65) 5 wide grip push ups

Thurs. June 11, 2026

LET’s GOOO!!! OLYMPIC LIFTING SESSION AT 7:00pm!!! WOD 18-15-12-8-6-3 of: Power Snatches or Thrusters (55/75) Pull ups or Toes to Bar Run 1 lap or Bike 600/Row 250m Then, 20 Thrusters or Snatches (oth

Wed. June p10, 2026

Warm Cardio 3 mins Bands 3 mins 30 GHD’s anytime WOD 5 Rounds of: 8 Clean n Jerks (105/145) 10 Devil Dogz (35/50) 12 Lateral Bar Hops (R/L=1) ***Ascending Rope Climbs -5 only***

Comments