WOD

Unrated – U60 View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Kayla 25 minute amrap: 7 bar muscle ups 15 burpee box... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds: 3 inch worms 6 ring rows 9 jumping lunges each leg (18 total) 2 rds: 10... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (4 Rounds for time) 4 sets: 21 db thrusters 15 box jumps 9 push ups

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 2 rounds for time: 20 min cap 60/50 cal row 30 alt DB snatches 30 toes... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 200m run 20 air squats 10 push ups Strength Front Squat + Back Squat (3+3)x 5... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 sets 5 min AMRAP 30 mountain climbers 20 alternating leg v ups... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 3 rds 10 push press 10 overhead walking lunge steps 5 burpees Strength Push Jerk (Build... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 1:00 bike 12 hollow rocks 12 good mornings 2 rds 10 Bradford press 5 hang high... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rds: 10 Alternating Lunge Elbow to the Floor (Total) 20 Glute Bridges Metcon Metcon (Time) 2 Sets... Read More

Unrated – U60 View Public Whiteboard Warm-up Strength Snatch (5 sets of following complex (light to moderate)) Power snatch + Squat snatch Metcon Metcon (Time)... Read More