WOD

Unrated – U60 View Public Whiteboard Warm-up 400m run 3 rds 10 Kang squats 10 push ups 20 jump ropes Strength Back Squat (6×1 @... Read More

Unrated – U60 View Public Whiteboard Warm-up 500m row 3 rds 4 Jefferson curls 8 good mornings 12 Cossack squats Strength Snatch Grip Deadlift (4×3... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 8 Lunge Elbow to the Floor (Total) 4 Inchworms :15 Bar Hang Metcon Metcon (AMRAP –... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 35 Devil’s Press (50’s/35’s) 60 Synchro Air Squats 80 Box Jumps Overs (24/20) 400m run together... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds: 10 push ups 10 plank to toe touch 20 jumping lunges 2 rds: 10 dumbbell press... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 1:00 Marching Into :30 High Knees 20 Stepback Lunges (Total) :30 Plank Hold 5 Push Ups... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds :30 plate hops :30 plank 15 air squats Metcon Metcon (AMRAP – Rounds and Reps) 14... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 2 rds 12 reverse lunges 12 burpees 12 ring rows Then 8 pvc passthroughs 6 pvc... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 machine 2 rds: 12 lunges 12 burpees Metcon Metcon (3 Rounds for reps) 7 min amrap: 200m... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run 3 rds 8 burpees to plate 8 plate ground to overhead (45/25) Metcon Metcon (Time) For... Read More