WOD

Unrated – Personal Training View Public Whiteboard Warm-up 2 Rounds: 20 Alternating Bodyweight RDLs 15 Air Squats 1:00 Plank Metcon Metcon (3 Rounds for reps)... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Sets 1:00 bike (increase intensity each round) 7 Half Kneeling Single Arm Dumbell Press (moderate) (Each side)... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 20 Alternating Bodyweight RDLs 15 Air Squats 1:00 Plank Metcon Metcon (3 Rounds for reps) 3... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets: easy/moderate/fast 1:00 row 300m run 1:00 bike Metcon Metcon (Time) 30-20-10 Deadlifts (185/105) Box jump overs... Read More

Unrated – Personal Training View Public Whiteboard Metcon 400m run then rest 1:30 and repeat. Total running is 1600m ( 1 mile) 400m Run (Time)... Read More

Unrated – Group Class View Public Whiteboard Warm-up 2 sets: 200m run 15 Air Squats 10 Push Ups 5 Strict Pull Ups Metcon Metcon (Time)... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 50 Jump Ropes 10 Cossack Squats (Total) 5 Inchworms Metcon Metcon (AMRAP – Rounds and Reps)... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 3 Rounds: 50 Jump Ropes 10 Cossack Squats (Total) 5 Inchworms Metcon Rebecca bell Metcon (AMRAP –... Read More

Unrated – Group Class View Public Whiteboard Warm-up 2 sets 10 Calorie Row 20 Push ups 10 kettlebell swings 10 Single Arm Suitcase Deadlift (each... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 Clock: 10 Air Squats 5 Push Ups to Downward Dog 20 Flutter Kicks (Each Side) Metcon... Read More