WOD

Unrated – Personal Training View Public Whiteboard Warm-up 3 sets: 50 run forward 50m run back pedal 5 inchworms 5 cossack squats each leg Metcon... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 sets: 50 run forward 50m run back pedal 5 inchworms 5 cossack squats each leg Metcon Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 sets 400m run 10 push ups 15 sit ups 20 wall balls Metcon Metcon (AMRAP – Rounds... Read More

Unrated – Specialty View Public Whiteboard Warm-up Run 250m easy Run 250 mod Run 250 easy Run 250 fast Run 250 easy Run 250 fast... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets 100m run 15 pvc passthroughs 5 overhead squats (pvc) 5 light kettlebell sumo deadlift high pulls... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 2 rounds 20 alternating RDLs 10 push ups to downward dogs :30 plank Metcon Metcon (No Measure)... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rounds 20 alternating RDLs 10 push ups to downward dogs :30 plank Metcon Metcon (No Measure) 20... Read More

Unrated – U60 View Public Whiteboard Warm-up 1 mile run Metcon Metcon (Time) 100 cal row 80 wall balls (20/14) 60 Sit ups 40 burpees... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: :30 90/90 hip rotations 10 Single Arm DB Row 10 Glute Bridge DB Floor Press Metcon... Read More

Unrated – U30 View Public Whiteboard Warm-up 800m run Metcon Metcon (Time) 1000m row then 4 rds: 30 alternating step back lunges 10 dumbbell press... Read More