WOD

Unrated – Specialty View Public Whiteboard Metcon Metcon (Calories) 5 minutes (mod/fast) 2 minutes easy 3x(2 min mod, :30 hard standing) 5 minutes easy 3x(2... Read More

Unrated – U30 View Public Whiteboard Warm-up Metcon Metcon (2 Rounds for reps) 2 Sets 7 Min AMRAP 3-6-9-12… Hand Release Push Ups *100m Run... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 200m run 10 thrusters 10 push ups Metcon Metcon (AMRAP – Rounds and Reps) 16 minute... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run 3 rds 12 lunges 12 hip switches 6 burpees *max jump then :20 couch stretch each... Read More

Unrated – U30 View Public Whiteboard Warm-up Metcon (Time) 6 rds 300m run 20 dumbbell step back lunges 10 burpees over the dumbbell

Unrated – U60 View Public Whiteboard Warm-up 3 rds: 15 push ups 12 wall balls 9 behind the neck push press then: 10 behind the... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m row 5 squat/stretch/squat/rotate Then 3 rds 3 inch worms 6 pvc passthroughs 9 snatch balance Then 5... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 8 lunges 4 inch worms :15 dead hang Metcon Metcon (Time) 10 rds 6 dumbbell snatches... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) For time: partner 400m partner run (stay together) 150 wall balls (20/14) 100 dumbbell box step... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 5 inch worms 10 plank to toe touch 10 single arm push press each side (moderate... Read More