Workout Of the Day ROOKIE / ALL LEVELS "Runaway Train" A. 2 Rounds: 400 Meter Team Run 70/50 Calorie row Directly Into... 21 Clean and Jerks 21 Clean and Jerks 21 Clean and Jerks *Teams of 3 *30 Minute Cap INTERMEDIATE "Runaway Train" A. 3 Rounds: [...]
Workout Of the Day ROOKIE / ALL LEVELS "Crazy Stairs" A. For Time: 5 Rounds of "Cindy" 30/25 Calorie Row 20 Power Snatches *1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats INTERMEDIATE "Crazy Stairs" A. For Time: 10 Rounds of "Cindy" 50/35 Calorie [...]
Workout Of the Day ROOKIE / ALL LEVELS “March Madness" A. 3 Rounds: 25 AbMat Sit-ups 150 Meter Front Rack Dumbbell Walk 25 AbMat Sit-ups 15 Front Squats INTERMEDIATE “March Madness" A. 3 Rounds: 25 AbMat Sit-ups 150 Meter Front Rack Dumbbell Walk 15/10Kg 25 AbMat [...]
Workout Of the Day ROOKIE / ALL LEVELS "Frank the Tank" A. AMRAP 5: Buy-In: 30 Wallballs 12 Deadlifts 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 9 Deadlifts 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 10 Wallballs 6 Deadlifts 6 [...]
Workout Of the Day ROOKIE / ALL LEVELS "30 Rock" A. AMRAP 20 minutes: 20 Kettlebell Swings 20 Push Presses 200m Run 20 Toes to Bar INTERMEDIATE "30 Rock" A. AMRAP 20 minutes: 30 Kettlebell Swings 24/16Kg 30 Push Presses 40/25Kg 200m Run 30 Toes to [...]
Workout Of the Day ROOKIE / ALL LEVELS "Dirty Water" A. For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row INTERMEDIATE "Dirty Water" A. Back Squat 3 Sets of 5 B. For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row [...]
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 "Chips Ahoy" A. For Time: 20 Pull-ups 400 Meter Run 10 Overhead Squats 800 Meter Run 10 Overhead Squats 400 Meter Run 20 Pull-Ups INTERMEDIATE "Chips Ahoy" A. For Time: 30 Chest to Bar Pull-ups 400 Meter Run [...]
Workout Of the Day ROOKIE / ALL LEVELS "Russian Roulette" A. 4 Rounds for time: 10 Handstand Push-ups 20 Russian Kettlebell Swings 30 AbMat Sit-ups 40 Double Unders INTERMEDIATE "Russian Roulette" A. 5 Rounds for time: 10 Strict Handstand Push-ups 20 Russian Kettlebell Swings 32/24 Kg [...]
Workout Of the Day ROOKIE / ALL LEVELS "Hangnail" A. AMRAP 16 minutes: 21 Dumbbell Hang Clean and Jerks 18/15 Calorie row 15 Lateral Barbell Burpees 9 Deadlifts INTERMEDIATE "Hangnail" B. AMRAP 16 Minutes: 30 Dumbbell Hang Clean and Jerks 22,5/15 Kg 25/18 Calorie row 20 [...]
