WOD Tuesday CrossFit Warm-up Banded Shoulder Warm-up then... 3 sets 10 Hang Clusters 10 Beat Swings 10 Squat…Brandon ShuckSeptember 13, 2022
WOD Monday Rise Metcon (AMRAP - Reps) "Metcon First" Tabata (8x :20 on :10 off) - Sit-Ups Rest…Brandon ShuckSeptember 12, 2022
WOD Saturday Partner WOD Metcon Never Forget 9/11 (Time) 343 calorie row, bike or ski Partner 1- Max Calorie…Brandon ShuckSeptember 10, 2022
WOD Thursday Rise Weightlifting Metcon (No Measure) 3-4 rounds 18 min to complete Station 1 CS Shoulder Complex…Brandon ShuckSeptember 8, 2022
WOD Wednesday CrossFit Warm-up 3 sets 1:00 Bike (Increase Pace Each set) 10 Naked Bar Thrusters 30 DU…Brandon ShuckSeptember 7, 2022
WOD Wednesday Rise Metcon Metcon (No Measure) 2x Through 6:00 AMRAP 10 Wall Balls 10 Burpees - Rest…Brandon ShuckSeptember 7, 2022
WOD Tuesday Rise Metcon Metcon (No Measure) A New Era Begins 4x2 35 sec on 25 sec off…Brandon ShuckSeptember 6, 2022
WOD Friday CrossFit Warm-up Weightlifting Back Rack Split Squat (3 x 6/6) E4MOM 6/6 Back Rack Split Squat…Brandon ShuckSeptember 2, 2022
WOD Wednesday CrossFit Warm-up 2 sets 25 Jumping Jacks 10 Frankenstein Squats w/bar :20 Hollow Hold 10 Push-ups…Brandon ShuckAugust 31, 2022
WOD Tuesday Rise Metcon Metcon (No Measure) I Write Sins, Not Tragedies EMOM x 12 (4 Rounds) 1)…Brandon ShuckAugust 30, 2022