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 "Assault on DT" A. 4 Rounds for time: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks INTERMEDIATE "Assault on DT" A. 5 Rounds for time: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans [...]
Workout Of the Day ROOKIE / ALL LEVELS "Cool Whip" A. 3 Rounds: 15/9 Calorie Row 50 Double Unders Directly Into… 3 Rounds: 15 Dumbbell Snatches 9 Lateral Dumbbell Burpees INTERMEDIATE "Cool Whip" A. 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: [...]
Workout Of the Day ROOKIE / ALL LEVELS "Runny Nose" A. 2 Rounds for time: 50 Back Squats 400 Meter Team Weghted run 50 Handstand Push ups 400 Meter Team Wreck Bag Run 50 Hang Power Cleans 400 Meter Team Weighted run *Teams of 3 *30 Minutes Cap [...]
Workout Of the Day ROOKIE / ALL LEVELS “Ninja Turtle" A. Every 4 Minutes x 5 Rounds: 3 Pull-ups 6 Toes to Bar 9 Deadlifts 12/9 Calorie Row INTERMEDIATE “Ninja Turtle" A. Every 4 Minutes x 5 Rounds: 3 Chest to Bar Pull-ups 6 Toes to [...]
Workout Of the Day ROOKIE / ALL LEVELS "Kelly Rowland" A. For Time: 50/35 Calorie Row 3 Rounds of “Half-Kelly” 50/35 Calorie Row *1 Round of Half-Kelly: 200 Meter Run 15 Box Jumps (24/20) 15 Wallballs (20/14 INTERMEDIATE "Kelly Rowland" A. For Time: 50/35 Calorie Row [...]
Workout Of the Day ROOKIE / ALL LEVELS "Beef Jerky" A. AMRAP 12 Minutes: 21 Kettlebell Swings 14 Kettlebell Reverse Lunges 7 Push Jerks INTERMEDIATE "Beef Jerky" A. Push Jerk Heavy Set of 3 B. AMRAP 12 Minutes: 21 Kettlebell Swings 24/16 Kg 14 Kettlebell Reverse [...]
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 "Heartburn" A. For Time: 800m run Then: 10 Rounds of: 5 Thrusters 5 Pull-ups 5 Burpees INTERMEDIATE "Heartburn" A. For Time: 1600m run 10 Rounds of "Bergeron Beep Test" 35/25 Kg 1 Round of "Bergeron Beep Test”: 7 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Hop Scotch" A. 5 Rounds: 10 Power Snatches 10 Box Jump Overs INTERMEDIATE "Hop Scotch" A. Build to a Heavy Complex: 3-Position Power Snatch B. 5 Rounds: 10 Power Snatches 40/25 kg 10 Box Jump Overs 24/20 [...]
