Blog

Unrated – U30 View Public Whiteboard Warm-up 5:00 4 inch worms 8 Cossack squats 12 alternating RDL Metcon Metcon (3 Rounds for reps) 3 sets:... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 50’ banded side step 12 v ups 12 push ups 12 cossack squats Metcon Metcon (AMRAP... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (AMRAP – Reps) 15 min amrap: 3 kbs 3 single KB box step ups 3 burpees 6/6/6,... Read More

Unrated – U60 View Public Whiteboard Warm-up Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Unrated – U60 View Public Whiteboard Warm-up 6:00 10 lunges 5 burpees 20 leg swings 100m run then V sit stretch as a group with... Read More

Unrated – U30 View Public Whiteboard Warm-up 4 rds 10 glute bridges 5 jumping air squats :20 plank Metcon Metcon (Time) 15-12-9 double Dumbbell thrusters... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 21-15-9-6-3 Cal row Hang cleans Shoulder to overheadCompete: 115/80 Performance: 95/65 Fitness: 75/45

Unrated – U60 View Public Whiteboard Warm-up 3 rds 1:00 machine 10 scorpions 10 dumbbell floor press :15 dead hang Strength Bench Press (5×10 building,... Read More