Workout Of the Day ROOKIE / ALL LEVELS "Water Break" A. AMRAP 4: 15 Hang Power Cleans 15 Burpees Over Rower 15/12 Calorie Row Rest 4 Minutes 12 Hang Power Cleans 12 Burpees Over Rower 12/9 Calorie Row Rest 4 Minutes 9 Hang Power Cleans 9 Burpees Over [...]
Workout Of the Day ROOKIE / ALL LEVELS "Jack Daniels" A. For Time: 1000 Meter Run 50 Thrusters 30 Pull-ups INTERMEDIATE "Jack Daniels" A. Build to heavy complex Front Squat: 1 Pausing Front Squat 1 Front Squat B. For Time: 1000 Meter Run 50 Thrusters 20/15 [...]
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 "Walmart" A. AMRAP 30 min: 12/9 Calorie row 10 Medicine Ball Squat Jumps 5 Power Clean and Jerks Teams of 3 *Parters cycle through full rounds, one at a time. INTERMEDIATE "Walmart" A. AMRAP 30 min: 12/9 Calorie [...]
Workout Of the Day ROOKIE / ALL LEVELS "El Niño" A. For Time: 800m Run 50 Dumbbell Snatches 400m run 30 Pull-ups 20 Burpee Box Jumps INTERMEDIATE "El Niño" A. For Time: 1600m Run 50 Dumbbell Snatches 22.5/15 Kg 400m Weighted run 30 Pull-ups 20 Burpee [...]
Workout Of the Day ROOKIE / ALL LEVELS "Watermelon" A. 4 Rounds for time: 500 Meter Row 35 AbMat Sit-ups 20 Kettlebell Swings INTERMEDIATE "Watermelon" A. 4 Rounds for time: 500 Meter Row 35 AbMat Sit-ups 20 Kettlebell Swings 32/24Kg B. 10 Minutes Handstand walk practice. [...]
Workout Of the Day ROOKIE / ALL LEVELS "Bartender" A. AMRAP 10 Min: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches INTERMEDIATE "Bartender" A. Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats B. AMRAP 10 min: 12 Deadlifts [...]
Workout Of the Day ROOKIE / ALL LEVELS "Helen" A. 3 Rounds for time: 400 Meter Run 21 Kettlebell Swings 12 Pull-ups INTERMEDIATE "Big Helen" A. 3 Rounds for time: 600 Meter Run 21 Kettlebell Swings 32/24 Kg 7 Ring Muscle ups NEWS / INFOS [...]
Workout Of the Day ROOKIE / ALL LEVELS "Escape From Wonderland" A. 3 Rounds for time: 75 Double Unders 50 Air Squats 25/18 Calorie Row INTERMEDIATE "Escape From Wonderland" A. Back Squat: 3 Sets of 6 B. 2 Rounds for time: 150 Double Unders 50 Thrusters [...]
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! [...]
