WOD

Unrated – U60 View Public Whiteboard Warm-up 3 sets 10/7 cal bike 3 inch worms 6 up right rows each 9 dumbbell overhead squats each... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 sets: 10 cal bike 3 inchworms 6 burpee DB deadlifts Metcon Metcon (3 Rounds for reps) 3... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: 100m run/row 12 lunges 9 v ups 6 burpees Metcon Metcon (AMRAP – Rounds and Reps)... Read More

Unrated – Specialty View Public Whiteboard Metcon Metcon (Calories) Bike: 5 minutes easy to moderate Rest 1:00 3 sets: :30 hard :30 easy *no rest... Read More

Unrated – U60 View Public Whiteboard Warm-up 8 minute AMRAP 15/12 Calorie Machine 6 Bird Dogs (each side) 9 Push press barbell 6 Strict Pull... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 10 lunges 10 v ups :30 plank Metcon Metcon (AMRAP – Rounds and Reps) 12 minutes: 30... Read More

Unrated – U60 View Public Whiteboard Warm-up 4 rds: 50’ banded side step 20 air squats 10 glute bridges Metcon Metcon (Time) AMRAP 3 MInutes... Read More

Unrated – U60 View Public Whiteboard Warm-up 6 Minute AMRAP 1:00 row/200m run (start easy and build in intensity each round) 7 Empty Bar Front... Read More

Unrated – U30 View Public Whiteboard Warm-up 3:00 row 2 rds of: 10 arm circles 10 air squats Metcon Metcon (Time) For time: 800m row... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 1:00 machine 10 Step Ups 5 Inchworm 5 Hanging Knee Raises then: 3 rds: 5 clean... Read More