WOD

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 10 Dynamic Squat Stretch 5 Push Ups to Downward Dog Pose :30 Handstand Hold OR Plank... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 3 Rounds: 10 Dynamic Squat Stretch 5 Push Ups to Downward Dog Pose :30 Handstand Hold OR... Read More

Unrated – U60 View Public Whiteboard Warm-up 500m row 30 box step ups 20 Cossack squats 1:00 banded lateral walk Strength Back Squat (4×2 @... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 8 Alternating Lunge Elbow to the Floor (Total) 12 Air squats 4 Inchworms Metcon Metcon (Time)... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 2 Rounds: 8 Alternating Lunge Elbow to the Floor (Total) 12 Air squats 4 Inchworms Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 20 Step Back Lunges (155/105) 15 Muscle Ups 150’ handstand Walk 20 Hang Power Cleans (155/105)... Read More

Unrated – U60 View Public Whiteboard Warm-up 1:30 Bike 2 sets: 10 empty bar overhead squats 50 single unders 5 empty bar thrusters Metcon Metcon... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: :30 Single Unders OR Jumping Jacks 10 Air Squats (2 sec pause in the bottom each... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: 5 inchworms 10 muscle cleans 10 front squats 5 box jumps Metcon Metcon (AMRAP – Reps)... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets 10 air squats 10 good mornings 10 v ups 10 thoracic opener (total) Then 5 bear... Read More