WOD

Unrated – U60 View Public Whiteboard Warm-up 3:00 easy machine 2 sets 15 heavy wall balls :30 dead hang Accessory Metcon (Time) 10 minutes skill... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 200m run 10 Thread the needle (each side) 10 Overhead Squats (light) 5 inch worms Metcon... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 100m run 12 push ups 12 banded good mornings Metcon Metcon (Time) 3 rds: 300m run... Read More

Unrated – U60 View Public Whiteboard Warm-up 7 minutes 100m run 7 Single Arm Seated Dumbbell Z Press (each side) 14 Banded Good Morning 7... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: 1:00 bike 7 Lateral Step Up (each side) 3 wall climbs 7 single arm Dumbbell thrusters... Read More

Unrated – U30 View Public Whiteboard Warm-up 6:00 10 arm circles forward/backward 10 alternating lunges 10 air squats Metcon Metcon (Time) 3 rounds 40 jumping... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 6:00 10 arm circles forward/backward 10 alternating lunges 10 air squats Metcon Metcon (Time) 3 rounds 40... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 10 calorie machine 10 Ring Row 5 inchworm w/push ups 10 banded good morning Strength Front... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 50 High Knees :30 Handstand Hold OR Plank Hold 10 Lunge Elbow to the Floor (Total)... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets 10 Calorie Bike 8 single arm dumbbell push jerk (each side) (light/moderate) 8 Box Step Up... Read More