WOD

Unrated – U30 View Public Whiteboard Warm-up 4:00 Clock: 8 Glute Bridges 4 Inchworms 12 Air Squats Metcon Metcon (Time) 4 rounds 10 Double Dumbbell... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 sets: 5 inch worms 10 sit ups 15 jumping lunges each leg (30 total) Metcon Metcon (AMRAP... Read More

Unrated – Specialty View Public Whiteboard Metcon Metcon (Distance) 6:00 row for max distance Metcon (Time) 8 sets: 200m fast (6:00 test pace) 100m active... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 8 hanging scap retraction 4 kips 2 strict pull ups 3 sets: 8 kettelbell goblet thrusters... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 6 Alternating Lunge Elbow to the Floor (Total) 12 Plank to toe touch 4 Push Ups... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 Clock: 6 Alternating Lunge Elbow to the Floor (Total) 12 Plank to toe touch 4 Push... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 row or 400m run Then 2 sets: (R/L/R/L) 3 KB waiters squat 3 KB single arm press... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds: 1:00 march 6 squat stretch 12 alternating leg v ups Metcon Metcon (Time) 3 rds 20... Read More

Unrated – U60 View Public Whiteboard Warm-up AMRAP 7 Minutes 1 Minute Row (start easy and build intensity throughout) 10 alternating dumbbell clean and jerks... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 row 2 sets: 10 hanging scap retractions 5 kips 5 inchworms 5 pike push ups 5 LLS... Read More