WOD

Unrated – U30 View Public Whiteboard Warm-up 5:00 machine 10 inchworms 20 goblet squats 10 plank to toe touch Metcon Crossfit Games Open 21.3 Equipment... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 row Then 12 kips 10 empty bar pausing front squats 10 toes to bar 12 empty bar... Read More

Unrated – U60 View Public Whiteboard Warm-up 7:00 9/6 cal machine 10 hollow rocks 10 Superman’s 10 jumping lunges Metcon Metcon (Time) 4 rounds 12/9... Read More

Unrated – U60 View Public Whiteboard Warm-up 800m row/run 50’ bear crawl 10 behind the neck press 10 overhead squat (close grip) 10 plank to... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 1:00 March 10 v ups 10 air squats Metcon Metcon (Time) 5-10-15-20-15-10-5 Sit ups Goblet squats Lateral... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets: 10 V Ups 10 hanging scap retractions 10 Goblet Thrusters (light) Strength Power Snatch (Build to... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 Sets: 15/12 Calorie Row 10 power cleans (empty bar) 10 front squat 20 hollow rocks Strength Front... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 10 Alternating Bodyweight RDLs (Total) 5 Inchworms :30 Handstand Hold or Plank Hold Metcon Metcon (4... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 21-15-9 Wall Balls Toes to bar 2:1 DU or 3:1 SU rest 5:00 repeat score total... Read More

Unrated – U60 View Public Whiteboard Warm-up 800m run/row 20 plank to toe touch 10 burpees no jump 10 tall box step ups 20 wall... Read More