WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 Steady Rounds 50′ Walking Lunge w/ Plate OH 20 Calories on any Bike Mobility Twisted cross... Read More

Unrated – Level 2 View Public Whiteboard Metcon Metcon (Time) 50′ Bear Crawl 20 KBS 20 V Ups 50′ Bear Crawl 15 KBS 15 V... Read More

Unrated – Level 3 View Public Whiteboard Warm-up AMRAP 3 Minutes 8 Strict Pull Ups 12 Jumping Squats 24 Double Unders/single unders Mobility Couch Weightlifting... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 Steady Rounds 10 Lateral Squats w/ KB 10 Sit ups Run 200m Mobility Seated straddle Strength... Read More

Unrated – Level 2 View Public Whiteboard Warm-up Row 400m Run 200m 20 banded good mornings Mobility Seated straddle Strength Deadlift (4×4 @ 80%) Metcon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 400m run 20 kbs 20 ring rows 400m run Mobility Banded shoulder Strength Bench Press (Work up... Read More

Unrated – Level 3 View Public Whiteboard Warm-up Straight Through 40 Thrusters 45/35lbs 30 Push Ups 100′ HS Walk Mobility Pigeon Weightlifting Back Squat (5×3... Read More

Unrated – Level 2 View Public Whiteboard Warm-up 1 k bike 250m Row Strength Bench Press (4×4 @ 75%) Metcon Metcon (AMRAP – Rounds and... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 5 handstand push ups 10 pistols 15 pull ups Mobility Puppy dog Metcon Metcon (4... Read More

Unrated – Level 2 View Public Whiteboard Weightlifting Front Squat (4×4 @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 30 cal... Read More