WOD Friday Rise Metcon :35 ON :25 OFF - 2x4 (AMRAPS) ------------------(1)------------------ Int 1.) Banded OH Tricep Ext…Michelle ShuckNovember 11, 2022
WOD Thursday CrossFit Warm-up 2:00 Easy Row then.. 3 sets 10 KB SDLHP 10 KB Thrusters 5 KB…Michelle ShuckNovember 10, 2022
WOD Thursday Rise Metcon "InnerMission" 4 Rounds E2MOM 200 Meter run RT Wall Sit rest 1 min after…Michelle ShuckNovember 10, 2022
WOD Wednesday CrossFit Warm-up 2 sets 1:30 Bike :30 Push-up Plank Hold 5 Yoga Push-ups 5 Scap Pulls…Michelle ShuckNovember 9, 2022
WOD Wednesday Rise Metcon "Upgrade" 4 Intervals each station 2 times around 30 on 30 off --------------1------------- Int…Michelle ShuckNovember 9, 2022
WOD Monday CrossFit Warm-up Line Drills then.. Naked Bar Warm-up x 3 5 DL 5 Hang PC 5…Michelle ShuckNovember 7, 2022
WOD Friday Rise Metcon "Tabata!" (8x :20 on :10 Off) KB Swings (Amer) Rest 2 Minutes Med Ball…Michelle ShuckNovember 4, 2022
WOD Wednesday CrossFit Warm-up 3 sets :30 Front Leaning Rest on Rings 10 Ring Rows 15 Banded Pull…Michelle ShuckNovember 2, 2022
WOD Wednesday Rise Metcon 1:10 ON :45 OFF - 1x5 (AMRAPS) -------------(1)------------- 8/6 Cal SKI + ME Burpees…Michelle ShuckNovember 2, 2022
WOD Tuesday Rise Metcon "The Chef Special" At 0:00 2000 Meter row *12 min cap at the 13…Michelle ShuckNovember 1, 2022