WOD

Unrated – U30 View Public Whiteboard Metcon (Time) 20 weighted sit ups 800m run 20 kettlebell swings 800m run 20 weighted sit ups

Unrated – U60 View Public Whiteboard Strength Bench Press (5-3-1) 5@75% 3@85% 1@90%+ Metcon Metcon (Time) 21-15-9 Wall balls Chest to bar pull upsCompete: 30/20... Read More

Unrated – U60 View Public Whiteboard Warm-up 500m row 15 good mornings 15 knees to elbows 15 Supermans Strength Deadlift (10 min emom, 1 heavy... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) 21-15-19 Double Dumbbell Devil’s Press *400m run after each set

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 3 rounds 15 pull ups 200m run 10 bar facing burpees 200m run 5 thrusters (185/125)... Read More

Unrated – U60 View Public Whiteboard Strength Shoulder Press (5-3-1) Build to a heavy single, not a max Metcon Metcon (Time) 3 rounds 400m run... Read More

Unrated – U30 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5 minutes: 3 sets, 1 min rest 30 v ups alternating legs 20... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 4 rounds for time of: 40 Double Unders 8 Burpee Chest to Bar 8 Burpee Box... Read More

Unrated – U60 View Public Whiteboard Strength Back Squat (10-8-8-8) 10 @ 60% 8 @ 70% 8 @ 75% 8 @ 80% Metcon Metcon (AMRAP... Read More

Unrated – U30 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12:00 15 dumbbell shoulder to overhead 20 dumbbell front squats 30 jump ropes