WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 20’ controlled bear crawl 10 v ups 10 single leg glute bridges per side Metcon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 800m run Metcon Metcon (Time) We tested this yesterday and oh my quads! For time: 150 squat... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 2:00 run 20 push ups 10 step ups 20 rows Metcon Metcon (3 Rounds for... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 30 jumping jacks 20 v ups 10 single leg glute bridges Metcon Metcon (3 Rounds... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 20 Bodyweight RDL 10 Cossack squats 5 push ups to downward dog Metcon Metcon (6... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds: 200m run 10 single leg pistols to a low box/chair 10 single leg glute bridges... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 5:00 10 arm circles 10 step back lunges 10 hip bridges Metcon Metcon (2 Rounds for reps)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up Run 1 mile Metcon Metcon (2 Rounds for time) 2 sets 400m run 15 hand release push... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 100m run 10 push ups 10 Cossack squats 10 hip bridges Metcon Metcon (AMRAP –... Read More

Unrated – Level 3 View Public Whiteboard Metcon Metcon (Time) 1 mile run or 800m run 50-40-30-20-10 Double Unders or 2:1 single unders Sit ups... Read More