WOD

Unrated – U60 View Public Whiteboard Warm-up 300m run Then 3 rds 5 strict pull ups 10 push ups 15 air squats Then: 2 sets... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets 1:00 machine 10 hanging scap retractions 5 kip to swing 50’ banded side step Strength Bench... Read More

Unrated – U30 View Public Whiteboard Warm-up 6:00 10 lunges 5 inch worms 10 plank kneee to elbow Metcon Metcon (AMRAP – Rounds and Reps)... Read More

Unrated – Personal Training View Public Whiteboard Metcon Run 1 mile Rest 10:00 800m Rest 10:00 400m 1-Mile Run (Time) Max Effort 1-Mile Run 800m... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 3 sets: 10 glute bridge floor press 10 explosive lunges 10 cossack squats Metcon Metcon (AMRAP... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: 5 step ups per leg :30 handstand/plank hold 15 kettlebell swings Weightlifting Snatch (2-2-2-1 @ 85%... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 10 glute bridges 30 flutter kicks 5 jumping air squats Metcon Metcon (AMRAP – Reps) 20... Read More

Unrated – U60 View Public Whiteboard Warm-up 8 minutes: 10/8 Calorie Row 12 Single Arm Dumbbell Suitcase Deadlift (each side) (light/moderate) 9 Single Arm Dumbbell... Read More

Unrated – U30 View Public Whiteboard Warm-up 3:00 machine 2:00 couch stretch 2:00 pigeon stretch Metcon Metcon (Time) 2 sets: 21-15-9 Double dumbbell front squats... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 3:00 machine 2:00 couch stretch 2:00 pigeon stretch Metcon Metcon (Time) 2 sets: 21-15-9 Double dumbbell front... Read More