WOD Thursday Rise Metcon Metcon (No Measure) 1:30/30 1x4 AMRAP Panther Crawl 5 push ups + 5 good…Brandon ShuckAugust 4, 2022
WOD Wednesday CrossFit Warm-up 3 sets :20 Samson Stretch Each Side 10 Squat Therapy 10 Cossack Squats 3…Brandon ShuckAugust 3, 2022
WOD Tuesday Rise Metcon Metcon (No Measure) 40 on 20 off 4 times each station 2 time through…Brandon ShuckAugust 2, 2022
WOD Monday CrossFit Warm-up Front Rack Mobility 2 sets :30 Wall Hinge :30 Wrist Stretch :15 Beat Swings…Brandon ShuckAugust 1, 2022
WOD Friday Rise Strength 4rds 15 Min Cap Station 1 8/8 Alt KB Hollow Body Floor Press (see…Brandon ShuckJuly 29, 2022
WOD Thursday CrossFit Warm-up 3 sets 10 Weighted Pass Throughs 10 Push-up Plank Shoulder Taps Each Side 5…Brandon ShuckJuly 28, 2022
WOD Wednesday CrossFit Warm-up 2:00 Bike or Row then... 3 sets :30 Samson Stretch Each Side 5 Forward…Brandon ShuckJuly 27, 2022
WOD Tuesday CrossFit Warm-up 3 sets 100m Run 5 Yoga Push-ups 5 HS Kick-ups 20 Push-ups Plank Shoulder…Brandon ShuckJuly 26, 2022
WOD Monday CrossFit Warm-up Line Drills then.. Clean Progressions Jerk Progressions Weightlifting Clean and Jerk (1x1) *15 min…Brandon ShuckJuly 25, 2022
WOD Wednesday CrossFit Warm-up Tabata Bike for 4 sets (Build in pace each set) then... 3 sets 10…Brandon ShuckJuly 20, 2022