WOD 4th of July Partner WOD Metcon "7/4/1776 Partner WOD" (Time) 7 Rounds 4 Power Cleans (185/115) 17 Burpees over the…Brandon ShuckJuly 2, 2022
WOD Friday CrossFit Warm-up 2 sets :20-:30 Bar Hang :20-:30 Arms OH Bottom Squat Hold 10 Legs Swings…Brandon ShuckJuly 1, 2022
WOD Friday Rise Metcon Metcon (No Measure) 1x3 2:10 on /:50 off Station 1 10 Dual KB Hang…Michelle ShuckJuly 1, 2022
WOD Thursday CrossFit Warm-up Banded Shoulder Warm-up Then... Line Drills Then... Handstand Drills Metcon Metcon (Time) For time:…Brandon ShuckJune 30, 2022
WOD Thursday Rise Metcon Metcon (No Measure) BBQ Special 7 Min Amrap at each station 2 min rest…Michelle ShuckJune 30, 2022
WOD Wednesday CrossFit Warm-up 5 World's Greatest Stretch Each Side then.. 3 sets of naked bar complex 5…Brandon ShuckJune 29, 2022
WOD Wednesday Rise Metcon Metcon (No Measure) 10 Min Alt EMOM Odd Stations) 20 TRX Row Even Stations)…Michelle ShuckJune 29, 2022
WOD Tuesday CrossFit Warm-up Ground Conditioning then... 3 sets 10 SL Naked Bar RDL Each Leg :20 Side…Brandon ShuckJune 28, 2022
WOD Tuesday Rise Metcon Metcon (No Measure) Ta-batter Up 8 rounds each station (1 full tabata interval per…Michelle ShuckJune 28, 2022
WOD Monday CrossFit Warm-up Weightlifting 3 sets 15 Bulgarian Split Squats (Left Leg) Rest :30 15 Bulgarian Split…Michelle ShuckJune 27, 2022