WOD

Unrated – U60 View Public Whiteboard Warm-up 2 sets: 1:00 Bike (build intensity each round) 10 Sit Ups 10 Burpee to stand 5 hanging scap... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 minute machine 2 sets 5 hang power snatch 3 overhead squat 1 behind the neck press Then:... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 Clock: 16 Alternating Stepback Lunges (Total) 4 Push Ups to Downward Dog Pose :30 Handstand Hold... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 16 Alternating Stepback Lunges (Total) 4 Push Ups to Downward Dog Pose :30 Handstand Hold OR... Read More

Unrated – U60 View Public Whiteboard Warm-up 5:00 on AAB 20 Alt Hang DB Snatch 10 Kipping HSPU/push ups Metcon Crossfit Games Open 19.3 (Ages... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 5 Jumping Air Squats 30 Flutter Kicks 5 Inchworms Metcon Metcon (3 Rounds for reps) 3... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 Sets 300m Row (start easy and build intensity each round) 11 kettle bell goblet thrusters (light/moderate) 9... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 on Bike 20 Wallballs 2:00 on Bike 30 HS Shoulder Taps/Plank Taps Weightlifting Power Clean (3 x... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 8 Lunge Elbow to the Floor (Total) 4 Push Ups to Downward Dog Pose 12 Air... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team workout: follow the leader style: 3 rds: 1:00 wall balls 1:00 machine for... Read More