WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 Rounds: 1:00 any machine 15 single leg RDL left 15 V Ups 15 single leg RDL... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 Rounds: 1:00 Row 200m run 1:00 Bike 20 Push ups Strength Floor Press (3×10 dumbbell in... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 4 Rounds: 100 m run 10 single arm dumbbell press (right) 10 Lunges 10 Single arm dumbell... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 5 pull ups or 5 rows 10 push ups 15 v ups Metcon Metcon (Time)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 1 mile run Metcon Metcon (Time) 12 min cap: For time: 50 DB or object single arm... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 4 rds 10 push ups 10 alternating leg v ups 20 jumping lunges Metcon Metcon (AMRAP –... Read More

Unrated – Level 3 View Public Whiteboard Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon 10 minutes rest 1-Mile Run (Time) Max Effort 1-Mile... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 high knees 5 inch worms 30 flutter kicks Metcon Metcon (3 Rounds for reps)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds :30 mountain climbers 10 lunges 5 push ups to downward dog Metcon Metcon (2 Rounds... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 5:00 20 jumping jacks 10 Cossack squats 20 alternating leg v ups Metcon Metcon (Time) 5 rounds... Read More