WOD

Unrated – U60 View Public Whiteboard Warm-up 1000m Row 30 OHS w/ Empty Bar 15 Strict Pull Ups Weightlifting Hang Snatch (10 min to est... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 30 Plate hops 20 Hip bridges followed by a :15 static hold :30 Handstand hold OR... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (1:1) 30 Minute Amrap 20/16 Calorie Row 20 Box... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 50 Single Unders OR Jumping jacks 25 Flutter kicks (each leg) 10 Cossack squats (total) Metcon... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 Clock: 50 Single Unders OR Jumping jacks 25 Flutter kicks (each leg) 10 Cossack squats (total)... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 Rounds 200m Row 20 Russian KB Swings 20 Wallballs Strength Overhead Squat (5,4,3,2,1 Build to a heavy... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 10 Dumbbell push press 1:00 row 20 Cossack squats Strength Back Squat (5×3 @ 8/10) Metcon... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 2 Rounds: 20 Alternating boydweight rdls (total) 5 Push ups to downward dog pose (2 second hold... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 20 Alternating boydweight rdls (total) 5 Push ups to downward dog pose (2 second hold each... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 row 1:00 air squat hold 1:00 alternating leg v ups Then 2 sets: 6 cal machine 6... Read More