WOD

Unrated – Specialty View Public Whiteboard Metcon Metcon (Distance) 3 sets for max meters :90 row fast :30 rest 3:00 row moderate :30 rest :90... Read More

Unrated – U60 View Public Whiteboard Warm-up 3:00 machine at moderate intensity 2 rds 50’ lunge 50’ bear crawl 10 sumo hang high pull Metcon... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m row/run 10 inch worms 10 plank to toe touch (total) 10 good mornings with barbell 400m row/run... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (2 Rounds for time) 2-4-6-8-10-12-10-8-6-4-2 Dumbbell shoulder to overhead Toes to bar Rest 1:1 1 mile runThe... Read More

Unrated – U60 View Public Whiteboard Warm-up Metcon Metcon (4 Rounds for reps) 4x AMRAP 3 / Rest 2:00 12 Burpee Box Jump Overs 24/20″... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 4 rds 400m run 20 sit ups 10 deadlifts (225/155) Strength Optional: Push Press (4×10 40-60%)

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 1:00 High Knees 10 Big Arm Circles (Forward/Backward) 10 Cossack Squats (Total) Metcon Metcon (5 Rounds... Read More

Unrated – U60 View Public Whiteboard Strength Hang Snatch (3 position hang snatch 5×3) Power or squat @ 60-70% of power snatch Metcon Metcon (2... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 50 Single Unders Or Plate Hops 10 Dynamic Squat Stretches 5 Upward Dog to Downward Dog... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 18 min amrap: 8 SA Devils Press (70/50) 16 pull ups 16/12... Read More