WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 15/12 calories 10 single arm DB Strict press 10 single leg DB RDL Mobility Banded... Read More

Unrated – Level 3 View Public Whiteboard Warm-up Straight through: 30 thrusters 75 double unders 30 knee raises Mobility Couch Metcon Performance Metcon (Time) For... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 15/12 cal on any machine 20 push ups 20 ring rows Mobility Thread the needle... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 8 minutes: 50 single unders 10 air squats 10 muscle snatches Mobility Foam roll Metcon Performance Metcon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rounds 1:00 on any machine 15 banded air squats 10 inch worms 1:00 plank Mobility Seated... Read More

Unrated – Level 3 View Public Whiteboard Weightlifting Push Jerk (4×6 @ 70%) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 20 handstand shoulder taps 20 leg raises 1:00 plank hold Mobility Banded shoulder Metcon Metcon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rds 200m run 12 push ups 12 kbs 12 goblet squats Mobility Arm and leg swings... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 15/12 cal on any machine 10 pvc shoulder pass throughs 10 PVC overhead squats :30... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 400m run 10 Bb front rack lunges 400m Row 200m run 10 Bb front rack walking lunges... Read More