WOD

Unrated – U60 View Public Whiteboard Strength Bench Press (5,3,1/5,3,1/4 score your heavy single) 5 reps @ 78% 3 reps @ 88% 1 rep @... Read More

Unrated – U60 View Public Whiteboard Metcon (Time) “The Thirteen” 13 rounds: 26 cal row 8 strict pull ups 21 shoulder to overhead (95/65)In honor... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) For Time 600m Run 90 Air Squats 20 Burpees 400m Run 60 Air Squats 20 Burpees... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (AMRAP – Reps) 20 min amrap: 2 toes to bar 2 push ups 2 dumbbell hang clean... Read More

Unrated – U30 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 min 10 burpees 10 alternating dumbbell hang snatch 30 lunges

Unrated – U60 View Public Whiteboard Metcon Metcon (No Measure) 40 min emom Min 1: 12 kb/db pull overs Min 2: :20 side plank each... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run Then: 2 sets 12 lunges with hip opener :40 plank 12 wall balls Strength Front Squat... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) 5 rounds 50 plate hops 10 dumbbell thrusters

Unrated – U60 View Public Whiteboard Warm-up 3 minutes any machine *increase intensity each minute. Slow/moderate/fast Then: 3 rds 3 inch worms 6 plank to... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 10 Big Arm Circles (Forward/Backward) 10 Lunge Elbow to the Floor (Total) 10 Upward Dog to... Read More