WOD

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 10 Big Arm Circles (Forward/Backward) 10 Air Squats with a 2 second pause in the bottom... Read More

Unrated – Group Class View Public Whiteboard Warm-up 5:00 machine then: 30 wall balls (14/10) 30 kettlebell swings (35/26) Metcon Metcon (Time) 100 Double Unders... Read More

Unrated – Group Class View Public Whiteboard Warm-up 8 Minute AMRAP 1:00 Bike 5 Inchworm 10 Ring Row 5 Lateral Box Step Up (each Side)... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 1:00 Banded Marching 10 Alternating Lunges 30 Flutter Kicks Metcon Metcon (3 Rounds for reps) 3... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 3 Rounds: 1:00 Banded Marching 10 Alternating Lunges 30 Flutter Kicks Metcon TRB Metcon (3 Rounds for... Read More

Unrated – Group Class View Public Whiteboard Warm-up 8 Minute AMRAP 1:00 Row 7 Single Arm Seated Dumbbell Z Press (each side) 14 Jumping lunges... Read More

Unrated – Group Class View Public Whiteboard Warm-up 3 Sets 10 Goblet Squat 25 Plate Hops 10 Single Leg Dumbbell RDL R/L 25 Single Under... Read More

Unrated – U30 View Public Whiteboard Metcon Metcon (Time) 2 sets: 50-40-30-20-10 Line hops 25-20-15-10-5 Air squats Rest 2:00 between sets Accessory Metcon (Weight) 3... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 400m run 400m row 400m ski 800m bike Metcon Metcon (Time) 2 sets: 50-40-30-20-10 Line hops 25-20-15-10-5... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 100m Jog 30 Plate Hops 15 Glute Bridges Metcon Metcon (5 Rounds for reps) EMOM x20... Read More