WOD

Unrated – U30 View Public Whiteboard Warm-up 2 rds 1:00 air squats 1:00 alt leg v ups Metcon Metcon (Time) For time 45-30-15 Doubke dumbbell... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 20-15-10-15-20 DB floor press Wall balls Sit ups70/50s (30/20) 50/35s (20/14) 35/25s (20/14+)

Unrated – U60 View Public Whiteboard Warm-up 6:00 :45 machine (moderate intensity) 5 single dumbbell clusters each arm 5 burpees no jump 10 jumping lunges... Read More

Unrated – U30 View Public Whiteboard Warm-up 800m run 3 rds 5 ring rows 10 push ups 15 air squats Metcon Metcon (Time) For time... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 3 rds 3 inch worms + push up 6 box jumps 12 air squats Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a... Read More

Unrated – U30 View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 4 inch worms 6 half kneeling dB shoulder press each arm 8 ring rows Strength Push... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 4 inch worms 6 plank to toe touch 8 v ups Metcon Metcon (Time) For time... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 run on runner 3 sets 15-12-9 Cal row Cal bike Rest 3:00 between sets Strength Bench... Read More