WOD

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 3 rds 10 lunge to hamstring stretch each side 10 Cossack squats 15 wall balls Strength... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 30 Jumping Jacks 5 Inchworms :30 Plank Hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 minute machine *increasing intensity Then 3 rds 4 burpees max jump 8 Cossack squats 12 wall balls... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 8 Lunge Elbow to the Floor (Total) 4 Inchworms :30 Bar Hang Metcon Metcon (Time) 10... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 3 rounds: 25 min cap 400m run 100’ farmers carry 30 wall balls 30 sit ups

Unrated – U60 View Public Whiteboard Warm-up 6:00 9/6 cal bike 16 lunges 8 kettlebell swings Then Front rack mobility as a group Weightlifting Hang... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Sets: 20 Jumping Jacks/Single Unders 20 Alternating RDLs (Total) 20 Jumping Jacks/Single Unders 20 Plank Jacks 20... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 9 minute amrap: 100m run 12 air squats 6 UB chest to... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds: :30 weighted ankle stretch each side 5 pendlay row 10 bradford presses 5 muscle snatches 5... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Round: 15 Air Squats 10 Push Ups to Downward Dog Metcon Metcon (Time) 6 Sets 200m Run... Read More