Workout Of the Day ROOKIE / ALL LEVELS "Bartender" A. AMRAP 10 minutes: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches INTERMEDIATE "Bartender" A. Snatch Complex Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats B. AMRAP 10 minutes: [...]
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! [...]
Workout Of the Day ROOKIE / ALL LEVELS "Mighty Ducks" A. For Time: 60 Power Cleans 400 Meter Team Run 20 Pull ups 400 Meter Team Run 50 Lateral Barbell Burpees 400 Meter Team Run 20 Pull ups 400 Meter Team Run 60 Power Cleans *Team of 3 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Air Conditioning" A. On the 5:00 x 4 Rounds: 15 Single Arm Dumbbell Snatches 30 Air Squats 15/10 Calorie Row INTERMEDIATE "Air Conditioning" A. On the 5:00 x 4 Rounds: 20 Single Arm Dumbbell Snatches 22.5/15 Kg 40 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Sleeping Bag" A. 4 Rounds: 10 Strict Pull-ups 200 Meter Run 30 AbMat Sit-ups 200 Meter Weighted Run INTERMEDIATE "Sleeping Bag" A. Weighted Strict Pull-Up Build to 1RM B. 4 Rounds: 15 Strict Pull-ups 200 Meter Run 30 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Bar Crawl" A. AMRAP 7: 50 Push Press 50 Push Press Max Push Press Rest 3 Minutes AMRAP 7: 50 Front Squats 50 Front Squats Max Front Squats Rest 3 Minutes AMRAP 7: 50 Deadlifts 50 Deadlifts Max Deadlifts *Team [...]
Workout Of the Day ROOKIE / ALL LEVELS "Fuller Circle” A. For Time: 400m Run 100 Double Unders 2k Row 100 Double Unders 400m run INTERMEDIATE "Fuller Circle” A. For Time: 800m Run 125 Double Unders 2k Row 125 Double Unders 800m run B. Gymnastic Conditioning [...]
Workout Of the Day ROOKIE / ALL LEVELS "Master Splinter" A. 3 Rounds for time: 400 Meter Run 12 Burpee Box Jumps 15 Thrusters INTERMEDIATE "Master Splinter" A. 3 Rounds for time: 400 Meter Run 12 Burpee Box Jumps 24/20 15 Thrusters 40/25 Kg B. Not [...]
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! [...]
Workout Of the Day ROOKIE / ALL LEVELS "Moneybags" A. For time: 400 Weighted Run 75 Box Jump Overs 50 Push Jerks 50 Pull ups 50 Push Jerks 75 Box Jump Overs 400 Weighted Run *Teams of 3 *30 Minute Cap INTERMEDIATE "Moneybags" A. For time: [...]
