WOD

Unrated – U30 View Public Whiteboard Warm-up 5:00 clock 50 jump ropes 10 air squats :30 plank Metcon Metcon (3 Rounds for reps) 3 sets... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 Rounds 1:00 bike 10 Kettlebell Goblet Squats 10 Kettlebell Swings Metcon Metcon (3 Rounds for time) 3... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 sets 1:00 machine 25 plate hops 12 Deadlifts (empty bar) 25 plate hops 9 Hang Power Cleans... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 8 Alternating Lunge Elbow to the Floor (Total) 16 Air Squats :30 Handstand Hold or Plank... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 400m row 15 good mornings 10 inch worms Metcon Metcon (Time) 4 sets: 2 rounds for... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 sets: 8/6 cal bike 1:00 banded glute activation 12 deadlifts 9 hang power cleans 6 front squats... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 30 plate hops 10 lunges 5 inch worms Metcon Metcon (AMRAP – Rounds and Reps) 15... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 1:00 Row 10 Box Jumps (with step down) 10 hanging scap retractions 10 body rows (or... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 10 squats with 2 sec pause 10 plank to toe touch 20 wall balls 200m run... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) 4 RFT: 20 DB snatches 12 DB facing burpees