WOD

Unrated – Level 3 View Public Whiteboard Warm-up 2 rounds 20 cal machine 10 barbell muscle snatch 10 overhead squats 10 lateral box step ups... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 minutes on any machine then 2 rds 10 dumbbell floor press 10 dumbbell clean 10 dumbbell... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 machine 15 jumping lunges 10 kettlebell sumo deadlift 10 kbs Weightlifting Clean and Jerk... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 6:00 10 Banded Good Mornings 10 Glute Bridges 20 cal machine Strength Back Squat (5-3-2-2-1) 5 reps... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2:00 any machine 3 rds 10 dumbbell deadlifts 10 dumbbell rows 5 push ups to downward dog... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 400m run 20 lateral box step ups 400m run Metcon Metcon (Time) 3 rounds: 50 air squats... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rounds 20 cal machine 10 single arm DB press (R/L) 10 Single arm DB row 5... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 1000 m any machine (2k if on the bike erg) then 3 rounds 50′ banded side step... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 6:00 5 strict pull ups 5 push ups 10 Cossack squats Strength Back Squat (3×10 start light)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 4 rounds: 10 banded air squats 10 banded glute bridges 5 cuban press Strength Barbell Row (4×8... Read More