WOD

Unrated – U60 View Public Whiteboard Warm-up 6 minutes 1 Minute Row 10 single arm dumbbell deadlifts (each side) (light) 5 singe arm dumbbell upright... Read More

Unrated – U30 View Public Whiteboard Warm-up 6:00 12 alternating RDLs (6 each side) 6 inchworms 12 plank to toe touch each side Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 Rounds 400m run/row :15 active dead hang 10 kips 10 sumo deadlifts high pulls Metcon Metcon (Time)... Read More

Unrated – U60 View Public Whiteboard Warm-up 8 minute AMRAP 200m run/row 5 step-ups (each side) 50′ Single Arm Dumbbell Farmers Carry (each side) 5... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 2 rds: 10 squat hamstring stretch 5 cobra to downward dog stretch :30 KB overhead hold (both... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets 1:00 Bike (start easy and build in intensity each round) 10 Cuban Press + Overhead Squat... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rds: 10 squat hamstring stretch 5 cobra to downward dog stretch :30 KB overhead hold (both arms... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets 1:00 row 10 thread the needle 5 inch worms 25 jump ropes PVC jerk work Weightlifting... Read More

Unrated – U60 View Public Whiteboard Warm-up 2:00 machine 3 sets: 5 squat to hamstring stretch 5 push up to downward dog 10 90/90 hip... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 8 alternating lunges 24 flutter kicks 5 air squats Metcon Metcon (AMRAP – Rounds and Reps)... Read More