WOD

Unrated – Group Class View Public Whiteboard Warm-up 3 sets 1:00 Machine 5 Muscle snatch 5 Behind the neck push press 5 Overhead squats Weightlifting... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 3 Rounds: 100m Row 30 Plate Hops 15 Glute Bridges Metcon TR Metcon (AMRAP – Reps) EMOM... Read More

Unrated – Group Class View Public Whiteboard Warm-up 6:00 200m run 12 deadlifts 9 high pull 6 front squats 3 presses Metcon Metcon (No Measure)... Read More

Unrated – Group Class View Public Whiteboard Warm-up 400m run 2 rounds 50′ walking lunge 6 Pull Ups 12 sit ups 6 burpees Strength Back... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 30 High Knees (Each Leg) 10 Cossack Squats (Total) :30 Plank Metcon Metcon (3 Rounds for... Read More

Unrated – Group Class View Public Whiteboard Warm-up 2 rds: 1:00 row 10 Single Arm Russian Kettlebell Swing (each side) 10 single arm dumbbell upright... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 5:00 Clock: 1:00 Marching 10 Alternating Lunge Elbow to the Floor (Total) 5 Push Ups to Downward... Read More

Unrated – Group Class View Public Whiteboard Metcon Metcon (Time) For time: 20 synchro burpees 90 double unders each 20 synchro box jumps 40 synchro... Read More

Unrated – Group Class View Public Whiteboard Warm-up 3 sets 5 Snatch Grip Deadlifts 5 Hang Muscle Snatch 5 Snatch Push Press 5 Overhead Squats... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 Rounds: 200m run 10 Dynamic Squat Stretch 30 Plate Hops/Line Hops Metcon Metcon (AMRAP – Reps) EMOM... Read More