WOD

Unrated – U30 View Public Whiteboard Warm-up 2 Round: 15 Air Squats 20 Alternating Bodyweight RDLs (Total) Metcon Metcon (Time) 3 Rounds 400m Run 21... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Rounds 200m Run 10 Empty Bar Back Squats 20 Push Ups Strength Back Squat (In 10:00 establish... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 2:00 machine 10 bar facing burpees 10 hang clean clusters (barbell, lightweight) Strength Power Clean (10-9-8-7-6-5-4-3-2-1)... Read More

Unrated – U30 View Public Whiteboard Warm-up 1 Round: 10 Inchworms 20 Alternating Bodyweight RDLs (Total) Metcon Metcon (Time) 2 Sets 25 Burpees 800m Run... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (Time) 300 double unders cash in: 30 synchro goblet squats 30 synchro burpees 300m run 20 synchro... Read More

Unrated – U60 View Public Whiteboard Metcon (Time) Partner Running Fran: 200m run (*100m sprint relay style) 42 thrusters (95/65) (*split reps however) 42 pull... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rds 10 lunges 10 RDL s Metcon Metcon (AMRAP – Rounds and Reps) 12 minutes: 200m run... Read More

Unrated – U60 View Public Whiteboard Warm-up Strength Clean and Jerk (5×1 80%+/-) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: 12/9 cal... Read More

Unrated – U60 View Public Whiteboard Warm-up Strength Snatch (5×1 @ around 80%) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball... Read More

Unrated – U60 View Public Whiteboard Strength Push Press (3 PP + 3 Snatch Grip BTN PP x 5 sets ) Move up in weight... Read More