WOD Blog
 | Fri, Nov 26 2021 |  |
 | Mon, May 30, 2022 at 8:00am MURPH |
| Mon, Jul 4, 2022 at 8:00am 4th of July WOD |
| Sat, Aug 20, 2022 at 10:00am Workout for Wine! |
| Sat, May 13, 2023 at 10:00am Workout at Chateau Meichtry |
| Mon, May 29, 2023 at 8:00am MURPH |
Burn After the Bird(Weight) 1 mile Run 4 Rounds 10-12 Crossbody Curls Lying SA Crossbody Extensions 4 Rounds of 8-10 Seated DB OH Extensions Seated 1.5 rep DB Curls 4 Rounds 10-12 Close Grip Push Up Chin Ups 4 Rounds 8-10ea arm SA DB Preacher Curl 10-12 Lying DB Skull Crusher 3 Rounds 12 Froggers 24 Heel Touches 30 Sec Hollow Hold 12 Hollow Body Knee Tucks 1 Mile Run
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