Workout Of the Day ROOKIE / ALL LEVELS "Wreck Trek" A. On the 10:00 x 3 Rounds: 200 Meter Run 15 Knees to elbows 200 Meter weighted Run 15 Wallballs 200 Meter Run INTERMEDIATE "Wreck Trek" A. On the 10:00 x 3 Rounds: 200 Meter Run [...]

Workout Of the Day ROOKIE / ALL LEVELS "IHOP" A. AMRAP 15 minutes: 30 Double Unders 20/15 Calorie Row 10 Power Cleans INTERMEDIATE "IHOP" A. Power Clean: Build to Heavy 3-Position B. AMRAP 15 minutes: 60 Double Unders 30/24 Calorie Row 15 Power Cleans 50/35 Kg [...]

Workout Of the Day ROOKIE / ALL LEVELS "Hit and Run" A. 3 Rounds for time: 400 Meter Run 12 Dumbbell Power Snatches 21 Single Dumbbell Squats INTERMEDIATE "Hit and Run" A. Power Snatch Technique On the 1:30 x 7 sets 1 Pausing Power Snatch 1 [...]

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 "31 Heroes" A. AMRAP 31 minutes: 8 Thrusters 15 Pull ups 11 Box Jumps *400 Meter Continuous Wreck Bag Run *Teams of 2 INTERMEDIATE "31 Heroes" A. AMRAP 31 minutes: 8 Thrusters 70/45 Kg 6 Rope Climbs 11 [...]

Workout Of the Day ROOKIE / ALL LEVELS "Blockbuster" A. AMRAP 5: Buy-In: 35/25 Calorie row Max Rounds of "The Chief" Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie row Max Rounds of "The Chief" Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie row Max Rounds of "The [...]

Workout Of the Day ROOKIE / ALL LEVELS "Hip Hop" A. For Time: 1600m run Directly Into... 50-40-30-20-10 Double Unders AbMat Sit-ups INTERMEDIATE "Hip Hop" A. Skill Practice Rope Climb Technique B. 1600m run Directly Into... 50-40-30-20-10 Double Unders AbMat Sit-ups NEWS / INFOS  No [...]

Workout Of the Day ROOKIE / ALL LEVELS "Optimus Prime" A. AMRAP 7 minutes: Wallballs On the Minute: 5 Deadlifts INTERMEDIATE "Optimus Prime" A. Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 B. AMRAP 7 minutes: Wallballs (20/14) On the Minute: [...]

Workout Of the Day ROOKIE / ALL LEVELS "Monkey Business" A. 4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean and Jerks 15 Pull-ups INTERMEDIATE "Monkey Business" A. 4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean and Jerks 22,5/15 Kg 15 Pull-ups NEWS [...]

Workout Of the Day ROOKIE / ALL LEVELS "Rocket Power" A. For Time: 21 Lateral Barbell Burpees 21 Power Snatches 15 Lateral Barbell Burpees 15 Overhead Squats 9 Lateral Barbell Burpees 9 Squat Snatches INTERMEDIATE "Rocket Power" A. Build to Heavy Complex 1 Power Snatch 1 [...]