WOD

Announcements Memorial Day Murph! Friday, 5/24/19, morning classes and lunch will run murph with a 60min cap. Those that can stay and finish, please do... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 1k bike or 500m row 20 push ups 20 push press 200m run Mobility Twisted cross Strength... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 Steady Rounds 15 cal row/bike 15 Jumping Squats 15 Sit Ups Mobility Lizard Weightlifting Back Squat... Read More

Unrated – Level 2 View Public Whiteboard Warm-up 200m row 200m run 200m row 20 push ups Mobility Pigeon Strength Back Squat (4×4 @ 70%)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 Steady Rounds 12 Russian Swings 12 Lateral Goblet Squats 200m Row Mobility Seated straddle Weightlifting Hang... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 Steady Rounds 100m row/run 20 HS Shoulder Taps 10 Box Jumps 30/24″ (step down) Mobility Pigeon... Read More

Unrated – Level 2 View Public Whiteboard Warm-up 2 rds 100m run 25 wall balls 100m row Mobility Puppy dog Strength Bench Press (5×5 @... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 12 strict press 15 Russian KBS 100m run Mobility Couch Weightlifting Hang Clean (6×3 @... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 Steady Rounds 10 Goblet Squats 400m run 100’ bear crawl Mobility Pigeon Foam roll (2 minutes)... Read More

Unrated – Level 2 View Public Whiteboard Warm-up .5 bike 20 kettlebell swings 250m row Mobility Couch Strength Front Squat (3×15 @ 45#) Metcon Metcon... Read More