WOD

Unrated – U60 View Public Whiteboard Warm-up 3 rds 2 inch worms + push up 6 shoulder taps each side (controlled) *plank position 12 seated... Read More

Unrated – U60 View Public Whiteboard Strength Front Squat (5-4-3-2-1 build to challenging weight ) Metcon Metcon (Time) 21/16 calorie row 42 wall balls 21/16... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rds 10 lunges each 10 air squats 10 hollow rocks Metcon Metcon (4 Rounds for time) 4... Read More

Unrated – U60 View Public Whiteboard Warm-up Metcon (Time) 80 double unders 40 Thrusters (75/55) 20 Ring Dips 40 Double Unders 20 Thrusters 10 Ring... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 2:00 machine 10 kettlebell high pulls 5 kettle bell hang snatches each side 10 wall balls... Read More

Unrated – U30 View Public Whiteboard Warm-up 2 rounds 5 air squats with pause 20 Russian twist 5 air squats with pause 20 step back... Read More

Unrated – U30 View Public Whiteboard Warm-up 5:00 Clock: 30 Jumping Jacks 15 leg raises :30 Plank Hold Metcon Metcon (AMRAP – Rounds and Reps)... Read More

Unrated – U60 View Public Whiteboard Warm-up 2 rds 10 good mornings 10 half kneeling DB press each arm 5 wall hinges Then 10 pausing... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 5 pull ups 10 push ups 15 air squats Metcon Jackie (Time) For Time: 1000m Row... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 rds 5 ring rows 10 push ups 15 air squats 2 rds 5 dumbbell hang snatch each... Read More