WOD

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 30 Jumping jacks 10 Alternating lunge :30 side plank (each side) Metcon Metcon (AMRAP – Rounds... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine 3 sets 10 barbell bent over rows 10 glute bride with DB floor press 5 junk... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 sets: 400m run 10 jumping lunges 20 banded good morning 10 behind the neck push press 10... Read More

Unrated – U60 View Public Whiteboard Warm-up Glute Activation Then: 2 sets 500m row 10 squat with thoracic rotation in bottom 5 single arm dumbbell... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 30 Plate hops 20 Glute bridges followed by a :15 static hold :30 Plank hold Metcon... Read More

Unrated – Personal Training View Public Whiteboard Metcon (Distance) 15:00 runrecord total distance within 15 minutes Metcon (8 Rounds for time) 8x 200m run (fast... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 1:00 machine 12 hang power clean (empty bar) 8 front squats (empty bar) 6 plate to... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 20 Alternating boydweight rdls (total) 5 Push ups to downward dog pose (2 second hold each... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 200m row 25 jump ropes 10 sit ups 10 muscle cleans Metcon Metcon (Time) CFG Awful... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 30 Jumping jacks 10 Hip bridges 10 Alternating leg v-ups Metcon Metcon (Time) 50-40-30-20-10 (2:1)Jump Ropes... Read More