Workout Of the Day ROOKIE / ALL LEVELS “WOD and Chill” Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you! Sundays are the best, [...]
Workout Of the Day ROOKIE / ALL LEVELS "gooDTime" A. For Time: 4 Rounds of "DT" 70/50 Calorie Row 4 Rounds of "DT" 70/50 Calorie Row 4 Rounds of "DT" 1 Round of "DT": 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *Team of 3 *Time cap 30mn INTERMEDIATE [...]
Workout Of the Day ROOKIE / ALL LEVELS “Power Wash” A. Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches 30 Wallballs INTERMEDIATE “Power Wash” A. Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches 22.5/15kg 50 Wallballs (20/14) NEWS [...]
Workout Of the Day ROOKIE / ALL LEVELS"Vertigo"A.AMRAP 18: 10 Russian Kettlebell Swings10 AbMat Sit-ups10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings 20 AbMat Sit-ups20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings 30 AbMat Sit-ups30 x 10 Meter Shuttle Runs ...Continue to Add (10) Reps Until Time INTERMEDIATE"Vertigo"A.AMRAP [...]
Workout Of the Day ROOKIE / ALL LEVELS "Bergeron Beep Test" A. On the Minute For as Long as Possible: 4 Thrusters 4 Pull-ups 4 Burpees After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure INTERMEDIATE "Bergeron Beep Test" A. On the Minute For as Long [...]
Workout Of the Day ROOKIE / ALL LEVELS "Six Flags" A. Every 3:00 x 6 Rounds: 15/12 Calorie Row 30 Double Unders 3 Power Snatches Build in Power Snatch Weight INTERMEDIATE "Six Flags" A. Every 3:00 x 6 Rounds: 15/12 Calorie Row 30 Double Unders 3 Power Snatches Build in [...]
Workout Of the Day ROOKIE / ALL LEVELS "Overkill" A. 15-12-9: Double Dumbbell Power Cleans Box Jump Overs Double Dumbbell Front Squats Knees to Elbows INTERMEDIATE "Overkill" A. 21-15-9: Double Dumbbell Power Cleans 22.5/15Kg Box Jump Overs (24"/20") Double Dumbbell Front Squats 22.5/15Kg Toes to Bar QUARANTINE 5 [...]
Workout Of the Day ROOKIE / ALL LEVELS “WOD and Chill” Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you! Sundays are the best, [...]
Workout Of the Day ROOKIE / ALL LEVELS "PowerPoint" A. For Time: 75 Power Snatches 40/25kg 75/50 Calorie Row 50 Power Snatches 50/35kg 50/35 Calorie Row 25 Power Snatches 60/43kg 25/20 Calorie Row 15 Rope Climbs 25 Power Snatches 60/43kg 25/20 Calorie Row 50 Power Snatches 50/35kg 50/35 Calorie Row 75 Power [...]
Workout Of the Day ROOKIE / ALL LEVELS “4-Wheel Drive” A. 5 Rounds: AMRAP 4: 15/12 Calorie Row 12 Burpee Box Jumps Max 10 Meter Shuttle Runs In Time Remaining Rest 4 Minutes Between INTERMEDIATE “4-Wheel Drive” A. 5 Rounds: AMRAP 4: 21/15 Calorie Row 15 Burpee Box Jumps (24/20) [...]
