WOD

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 1:00 Jumping Jacks Or Single Unders 10 Cossack Squats (Total) :30 Hollow Hold Metcon Metcon (Time)... Read More

Unrated – U60 View Public Whiteboard Warm-up 6:00 50m run 50m backpedal 5 muscle clean and press with pause 5 front squats 10 thoracic mobility... Read More

Unrated – U60 View Public Whiteboard Warm-up 400m run 10 inch worms 15 kip swings 20 air squats 200m run Metcon Metcon (Time) For time:... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 Rounds 12 Good Mornings 12 Box Jumps 20″ 24 Walking Lunge Steps Metcon Metcon (Time) 5 Rounds... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 4 inch worms 8 Cossack squats 12 alternating RDL Metcon Metcon (3 Rounds for reps) 3 sets:... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 50’ banded side step 12 v ups 12 push ups 12 cossack squats Metcon Metcon (AMRAP... Read More

Unrated – U60 View Public Whiteboard Metcon Metcon (AMRAP – Reps) 15 min amrap: 3 kbs 3 single KB box step ups 3 burpees 6/6/6,... Read More

Unrated – U60 View Public Whiteboard Warm-up Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Unrated – U60 View Public Whiteboard Warm-up 6:00 10 lunges 5 burpees 20 leg swings 100m run then V sit stretch as a group with... Read More

Unrated – U30 View Public Whiteboard Warm-up 4 rds 10 glute bridges 5 jumping air squats :20 plank Metcon Metcon (Time) 15-12-9 double Dumbbell thrusters... Read More