Blog

Unrated – U30 View Public Whiteboard Warm-up 5:00 machine 2 rds: 12 lunges 12 burpees Metcon Metcon (3 Rounds for reps) 7 min amrap: 200m... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run 3 rds 8 burpees to plate 8 plate ground to overhead (45/25) Metcon Metcon (Time) For... Read More

Unrated – Specialty View Public Whiteboard Metcon Metcon (Calories) 5 minutes (mod/fast) 2 minutes easy 3x(2 min mod, :30 hard standing) 5 minutes easy 3x(2... Read More

Unrated – U30 View Public Whiteboard Warm-up Metcon Metcon (2 Rounds for reps) 2 Sets 7 Min AMRAP 3-6-9-12… Hand Release Push Ups *100m Run... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 200m run 10 thrusters 10 push ups Metcon Metcon (AMRAP – Rounds and Reps) 16 minute... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run 3 rds 12 lunges 12 hip switches 6 burpees *max jump then :20 couch stretch each... Read More

Unrated – U30 View Public Whiteboard Warm-up Metcon (Time) 6 rds 300m run 20 dumbbell step back lunges 10 burpees over the dumbbell

Unrated – U60 View Public Whiteboard Warm-up 3 rds: 15 push ups 12 wall balls 9 behind the neck push press then: 10 behind the... Read More