WOD

Unrated – U60 View Public Whiteboard Warm-up 6:00 3 inchworms 6 air squats 3 inchworms 6 light good mornings Strength Deadlift (3×6 @ 70%) Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 1 mile run or 2k row Metcon Metcon (Time) 20-15-10 Calorie Row Toes to Bar -Rest 5:00- 20-15-10... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run 20 cossack squats 20 good mornings 400m run Strength Back Squat (3×8 @ 70%) Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 8 minutes moving steadily through: 200m Row 25 plate hops 10 behind the neck strict press 25 plate... Read More

Unrated – U60 View Public Whiteboard Strength Front Squat (3×5 @ 75/80/85%) Metcon Metcon (AMRAP – Rounds and Reps) 16 minutes 200m run 8 bar... Read More

Unrated – U30 View Public Whiteboard Metcon (Time) 3 sets 30 air squats to target 10 burpees 30 air squats to target 10 double dumbbell... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) team of 2: 80 toes to bar/straight legged sit ups 60 pistols/goblet squats 400m run together... Read More

Unrated – U30 View Public Whiteboard Warm-up 4:00 3 inchworms 6 cossack squats 18 jumping jacks Metcon (3 Rounds for reps) 3 sets: 1:00 max... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Wall walks ThrustersRX+: 185/135 RX: 155/105 Fitness: 115/80

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) For Time: 30 Toes to Bar 1.5 mile run 30 KBS (53/35) 1.5 mile Run 30... Read More