WOD

Unrated – U30 View Public Whiteboard Warm-up 3 rds 10 glute brides 6 upward to downward dog :30 plank Metcon Metcon (2 Rounds for time)... Read More

Unrated – Specialty View Public Whiteboard Accessory Aerobic Capacity

Unrated – U60 View Public Whiteboard Warm-up 2 rds: 200m run 20 lunges 20 russian KBS Metcon Metcon (AMRAP – Rounds and Reps) 10 min... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run Then 3 rds 10 Spider-Man lunges 10 knight to hamstring stretch each side 10 good mornings... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 10 Stepback Lunges (Total) 10 Upward dog to downward dog transitions :30 Single Arm Dumbbell Overhead... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 20-15-10-15-20 Bench press (135/95) Wall balls (20/14) Toes to barYou can scale toes to bar to... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rounds: 100m run 20 plank hold shoulder taps 10 weighted squats with wall ball 10 wall balls... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 1:00 March 10 Cossack squats :30 flutter kicks Metcon Metcon (2 Rounds for reps) 2 sets... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 sets 400m run/row 4 inch worms 8 ring rows 12 thrusters Weightlifting Clean (Clean and jerk complex... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 3 Sets: 6 half bottom burpees 6 dumbbell front squats 6 dumbbell push presses 3 Strict... Read More