WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 Rounds: 1:30 Machine 50′ Banded Lateral Side Step (Each Way) 15 Banded Air Squat Weightlifting Front... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 Rounds: 1:00 bike 30 air squats 20 vups 10 ring rows Strength Bench Press (4×8) Metcon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rounds 200m run 15 Banded Goblet Squats 15 behind the neck push press Weightlifting Clean (10... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 Rounds: 1:30 Machine 20 Alternating Leg V-Ups 10 Barbell Rows 1:00 Handstand Hold Metcon Push Jerk... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 6:00 12 ring rows 12 air squats 12 good mornings Metcon Metcon (Time) 10-1 Thrusters 115/75 Chest... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rounds 400m run 24 lunges 24 v ups 12 kettle bell swings Weightlifting Snatch (10 minutes... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 5 minutes on any machine then 3 rounds 5 push ups 10 curtsy lunge 15 v ups... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rounds: 1:00 machine 50′ banded side step 10 muscle snatch :30 handstand hold Weightlifting Deadlift (4×5... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2:00 row 3 rds 100m run 10 light deadlifts 5 burpees over the bar Weightlifting Clean and... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 400m run Then 2 rounds 12 Cossack lunges 12 push ups 12 kbs Metcon Metcon (AMRAP –... Read More