WOD Tuesday Rise Metcon "Burn the House Down" E4MOM x 8 10-15 wall balls 10-15 KBS 10-15 Burpees…Michelle ShuckOctober 11, 2022
WOD Monday CrossFit Warm-up 2 sets of clean complex 5 Clean DL 5 High Hang Clean 5 Hang…Michelle ShuckOctober 10, 2022
WOD Saturday Partner WOD Metcon Partner WOD "Can you hang on!?" 27 min ALT EMOM Station 1: 15-22 Cal…Michelle ShuckOctober 8, 2022
WOD Thursday CrossFit Warm-up 3 sets 3 HS Kick-ups 10 HS Shoulder Shrugs :30 Bike (Increase pace every…Michelle ShuckOctober 6, 2022
WOD Thursday Rise Strength "BIG BANK" E2MOM x 3 rounds (18 min) ----------(1)-------------- Homer Bicep Carries (Carry DBs…Michelle ShuckOctober 6, 2022
WOD Tuesday CrossFit Warm-up 3 sets 1:00 Bike :30 Leg Swings Forward and Back Each Leg 20 Banded…Michelle ShuckOctober 4, 2022
WOD Tuesday Rise Metcon "No Church in the Wild" :40/:20 (4x2) ------------------(1)--------------------- Int 1-3: Ski Int 2-4: Sit…Michelle ShuckOctober 4, 2022
WOD Monday Rise Metcon "No Church in the Wild" :40/:20 (4x2) ------------------(1)--------------------- Int 1-3: Ski Int 2-4: Sit…Michelle ShuckOctober 3, 2022
WOD Saturday Partner WOD Metcon Partner WOD 5 Intervals (1:00 on/ :15 Transition) Station 1: Syncro ME DB Alt…Michelle ShuckOctober 1, 2022
WOD Thursday CrossFit Warm-up 5 Worlds Greatest Stretch Each Side then.. 3 sets of naked bar warm-up 5…Michelle ShuckSeptember 29, 2022