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Saturday, Jan. 13, 2024
Happy Birthday Shawn/ Mike Dehaven 1/13/88 age 36. Happy B Birthday Graham Robertshaw 1/11/69 age 55 CHOICE: The "Double D" or The...
cfelation
Jan 12, 20241 min read
Friday, Jan. 12, 2024
60-DAY CHALLENGE - FEBRUARY!!! WOD (Almost) OPEN WOD 11.3 5 mins AMRAP 1 Squat Clean n (155/115) 1 jerk(155/115) Start at (55/75) and...
cfelation
Jan 11, 20241 min read
Thursday, Jan. 11, 2024
Skill 30 GHD's 30 1-leg Squats (15 each leg) WOD 4 Sets 2 mins on/1 min Rest 12 Bar Over Burpees Then, Max effort Power Snatches (75/115)...
cfelation
Jan 10, 20241 min read
Wednesday, Jan. 10, 2023
Skill Wall-Facing Hand Stand Push Ups About 4 mins of practice Shoulder Press 3x8@60% 1RM WOD 20 min Time Cap 50 cal Row/41 cal Assault...
cfelation
Jan 9, 20241 min read
Tuesday, Jan. 9, 2024
Skill :30 Plank R side :30 Plank L side 1 min Russian Twists 1-arm Rows 3x8 both WOD 4 Rounds of 2 mins Box Step Ups w/ Db (35/50) 1 min...
cfelation
Jan 8, 20241 min read
Monday, Jan. 8, 2024
Warm up includes: 2 mins vertical scissors :90 secs Horizontal scissors 1 min Bicycles Skill Ring Dips 4x6-8 Ring Rows from wall 3x8 WOD...
cfelation
Jan 7, 20241 min read
Sunday, Jan 7, 2024
1 Rd Ab Circle 1 rd Abstractor WOD 12 min AMRAP 6 Toes to Bar 6 Kettle Bell Swings (35/53) 6 Devil Dogs (35/50) Rest 2 mins Then, 2...
cfelation
Jan 6, 20241 min read
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