WOD

Unrated – U30 View Public Whiteboard Warm-up 4:00 Clock: 10 Big Arm Circles (Forward/Backward) 5 Push Ups to Downward Dog Pose :30 Handstand Hold OR... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Rounds: 12 Bodyweight RDLs (Total) 4 Push Ups to Downward Dog Pose :30 Handstand Hold OR Plank... Read More

Unrated – Specialty View Public Whiteboard Metcon (Distance) 12 sets: 30sec at (fast) pace, 30sec at easy (active recovery) pace No add’l rest b/t reps... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 1:00 Marching 10 Stepback Lunges (Total) 10 Glute Bridges Metcon Metcon (5 Rounds for reps) 5... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 3 Rounds: 1:00 Marching 10 Stepback Lunges (Total) 10 Glute Bridges Metcon Metcon (5 Rounds for reps)... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 12 box jump overs (24/20″) 12 deadlifts (155/105) 9... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 80 Wall Balls (20/14) 60 Toes to bar 40 Wall Balls (20/14) 15 Bar Muscle Ups... Read More

Unrated – U30 View Public Whiteboard Warm-up 4:00 Clock: 8 Dynamic Squat Stretch 4 Burpees (Step Down/Step Up) 32 Flutter Kicks (Total) Metcon Metcon (Time)... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 4:00 Clock: 8 Dynamic Squat Stretch 4 Burpees (Step Down/Step Up) 32 Flutter Kicks (Total) Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 Sets 10 single leg kettlebell RDLs (light/moderate) (each side) 5 inchworms with downward dog 15 Russian kettlebell... Read More