Melissa Graves

Thursday, September 21WOD 092123 Warm-Up: 5 Inchworm 75' Each: Bear crawl Apple picker Bunny hop Walking Samson lunge Carioca Burpee broad jump then 10 Tuck up 4 Yoga pushup WOD:...

Wednesday, September 20WOD Happy Birthday, Jess Boss! Warm-up: 10 Bootstrapper 4 Inchworm 10 Hollow rock 10 Superman 10 Glute bridge 10 Iron cross 10 Top down deadlift 10 Reverse lunge...

Tuesday, September 19WOD Happy Birthday, Max Keeler! Warm-up: 10 Leg swing 10 PVC Passthrough 150m Run 3 Deep squat complex 5 Front squat 5 Push press 5 Thruster 3 Inchworm...

Monday, September 18WOD Warm-up: :30 Each movement Inchworm Air bike Jumping jax Step over Up down Tuck up Spiderman lunge Air bike Box jump over Burpee WOD: EMOM x 28...

Saturday, September 16WOD Happy Birthday, Harrison Allen! WOD: Every 7:00 for 35:00 (5 Sets) P1 Perform Barbell Complex P2 Perform Barbell Complex 30 Pull-Up 600m (800m RX+) Complex: 1 PC...

Friday, September 15WOD Warm-up: 10 Leg swing 10 Bootstrapper 10 Bird dog 16 Speed skater 5 Lat pull 5 Hanging knee raise 10 Top down sumo deadlift 10 Superman 10...

Thursday, September 14WOD Warm-Up: 5 Inchworm 30 Shuffle split 5 Up down dog 20 Mountain climber 16 Single leg v-up 200m Run 4 Step-up + 4 Box jump WOD: 800m...

Wednesday, September 13WOD Happy Birthday, Scott Porter! Warm-up: 6 Spiderman lunge 10 PVC passthrough 5 Yoga pushup 10 PVC OHS 10 Iron cross 20 T-spine opener 1 Wall walk up...

Tuesday, September 12WOD Warm-up: 200m Run 75' Walking Samson lunge 75' Bear crawl 5 Up down dog :20 Hollow hold 10 Superman 10 Top down deadlift 6 Muscle clean 10...

Monday, September 11WOD Happy Birthday, Erin Gilmore! Warm-up: :30 Each movement Bootstrapper Spiderman lunge Up down Mountain climber Air squat Bike Penguin jump Push press then :30 Max DU/SU :45...