WOD

Unrated – U30 View Public Whiteboard Warm-up 2 rds: 20 RDLs 30 Flutter Kicks 5 Inchworms Metcon Metcon (AMRAP – Rounds and Reps) 14 min... Read More

Unrated – U60 View Public Whiteboard Warm-up 4 rounds: 1:00 row 2 strict press 2 push press 2 split jerk with pause in catch 8... Read More

Unrated – U60 View Public Whiteboard Warm-up Coaches choice/dynamic Weightlifting Snatch (15 minutes to est 1RM) Metcon Metcon (Time) For time: 9-7-5 Snatches Clean and... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) For time: 50 step back lunges 50 lat burpees 50 step back lunges

Unrated – U60 View Public Whiteboard Metcon Metcon (No Measure) 3 sets: 1:00 wall balls (20-14) 1:00 v ups 1:00 kettlebell swings 53/35 400m run... Read More

Unrated – U60 View Public Whiteboard Warm-up 7 minute AMRAP 200m run/row 7 empty bar power cleans 7 empty bar shoulder to overhead 14 step... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 1:00 Marching 30 Plate Hops/Line Hops 30 Flutter Kicks (Each side) Metcon Metcon (Time) 30 Alternating... Read More

Unrated – U60 View Public Whiteboard Warm-up 6 Minute AMRAP 1:00 Row (start easy and build in intensity each round) 10 Single leg RDL 5... Read More

Unrated – U30 View Public Whiteboard Warm-up 6:00 10 air squats 10 glute brides :30 single arm db overhead hold each side :30 side plank... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 1:00 machine 10 Thread the needle (each side) 5 push ups to downward dog 50 Single... Read More