WOD

Unrated – Personal Training View Public Whiteboard Warm-up light biking/rowing dynamic Strength chin ups 3×6 DB pull over 3×10 DB Row 3×10 Landmine Row 3×10... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 20 plate hops 10 air squats 20 plate hops 5 inch worms Metcon Metcon (Time) 3 sets... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 20 plate hops 10 air squats 20 plate hops 5 inch worms Metcon Metcon (Time) 3... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 1:30 Bike (building intensity each round) 10 wall slides in wall sit (90 degrees) position 7... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 sets: 400m run/row 20 plate hops 10 Cossack squats 5 inch worms (2 push ups) Metcon Metcon... Read More

Unrated – Specialty View Public Whiteboard Metcon Metcon (Distance) 3 sets: 2 min moderate pace 2 min easy pace 1 min fast pace 2 min... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 row 3 sets 10 alternating RDLs 10 kang squats 10 jumping air squats Then 2:00 hip opener... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 10 Alternating Stepback Lunges (Total) 10 Hip Bridges :30 Bottom of the squat hold Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 3 rds 10 squats with plate 10 lunges 10 plate ground to overhead 10 wall slides... Read More

Unrated – U60 View Public Whiteboard Warm-up 6:00 1:00 bike 10 v ups 10 step ups 5 inch worms 5:00 Coaches choice/movement prep For clean... Read More