WOD Monday Rise Strength 4 Times Through -------------------(1)------------------- 16 Horn Curls + 16 Horn Press -------------------(2)------------------- 8 Gob…Brandon ShuckOctober 10, 2022
WOD Friday CrossFit Warm-up 2:00 Bike then... 2 sets :30 Static Lunge Hold Each Leg (knee off the…Brandon ShuckOctober 7, 2022
WOD Friday Rise Metcon :30 On /:30 Off (10x1) ------------------ (1)------------------ Odd Int.) V-ups Even Int.) Burpees ------------------…Brandon ShuckOctober 7, 2022
WOD Wednesday CrossFit Warm-up 3x Lunge Complex (Each Leg) 5 Forward 5 Backward 5 Cossack then... 2x 5…Brandon ShuckOctober 5, 2022
WOD Wednesday Rise Metcon 1:10/:45 (1x5) (All Are AMRAPS) -------------- (1)-------------- 8/5 Cal SKI 8 Heavy KB DL…Brandon ShuckOctober 5, 2022
WOD Monday CrossFit Warm-up 2 sets 10 Squat Therapy :20 Samson Each Side 10 Sotts Press in front…Brandon ShuckOctober 3, 2022
WOD Friday CrossFit Warm-up 2 sets 10 Banded Good Mornings :20 Clam Shell each side 10 Ring Rows…Brandon ShuckSeptember 30, 2022
WOD Friday Rise Strength 16 minutes (4rd Goal) Station 1 (Movements Are On C.O.S. Plaques) 10-15 C.O.S. Pulldown…Brandon ShuckSeptember 30, 2022
WOD Thursday Rise Metcon "Better Days" 3 min on 1 min off 1x3 3 Shuttle Run (down and…Brandon ShuckSeptember 29, 2022
WOD Wednesday Rise Metcon 1:20 on :40 off 1x5 ------------------------- 40 Dual KB Flutter Kicks RT Dual KB…Brandon ShuckSeptember 28, 2022