Workout Of the Day ROOKIE / ALL LEVELS "Dirt Road" 3 Rounds: 20 AbMat Sit-ups 15/10 Calorie row 5 Strict Pull-ups 200 Meter Farmers Carry 2 Rounds: 20 AbMat Sit-ups 15/10 Calorie row 5 Strict Pull-ups 200 Meter Farmers Carry 1 Rounds: 20 AbMat Sit-ups 15/10 Calorie row [...]
Workout Of the Day ROOKIE / ALL LEVELS "Bar Star" AMRAP 7: 50 Back Squats 50 Back Squats AMRAP Back Squats Rest 3 Minutes AMRAP 7: 50 Push Press 50 Push Press AMRAP Push Press Rest 3 Minutes AMRAP 7: 50 Deadlifts 50 Deadlifts AMRAP Deadlifts Teams of [...]
Workout Of the Day ROOKIE / ALL LEVELS "Undercover" 3 Rounds: 10 Power Cleans 15 Push-ups 2 Rounds: 27/21 Calorie Row 40 Double Unders 1 Round: 800m Run INTERMEDIATE "Undercover" For time: 3 Rounds: 15 Power Cleans 50/35 20 Push-ups 2 Rounds: 27/21 Calorie Row 75 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Wall Street" 3 Rounds: 800 Meter Run 20 Kettlebell Swings 20 Wallballs INTERMEDIATE "Wall Street" 3 Rounds for time: 800 Meter Run 40 Kettlebell Swings 24/16 40 Wallballs 20/14 NEWS / INFOS No special news today / Pas [...]
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 "Mountain Dew" A. 4 Rounds for time: 400 Meter Run 15 Box Jump Overs 10 Pull ups INTERMEDIATE "Mountain Dew" A. 4 Rounds for time 400 Meter Run 15 Box Jump Overs 24/20 3 Rope Climbs [...]
Workout Of the Day ROOKIE / ALL LEVELS "Cement Mixer" A. On the 4:00 x 5 Rounds 400 Meter Run 12 Toes to Bar *Score is slowest round INTERMEDIATE "Cement Mixer" A. On the 3:00 x 7 Rounds 400 Meter Run 12 Toes to Bar *Score [...]
Workout Of the Day ROOKIE / ALL LEVELS "Smooth Criminal" A. AMRAP 15 30 Double Unders 15 Wallballs 10 Deadlifts INTERMEDIATE "Smooth Criminal" A. Build to Heavy Set of 3, Deadlift B. AMRAP 15 60 Double Unders 30 Wallballs 20/14 15 Deadlifts 110/75 Kg [...]
Workout Of the Day ROOKIE / ALL LEVELS "Jack Squat" A. For time: 21-15-9 Front Squats Kettlebell Swings 400 Meter Run INTERMEDIATE "Jack Squat" A. For time: 21-15-9 Front Squats 60/45 Kg Kettlebell Swings 32/24 Kg 400 Meter Run B. 30 Strict handstand Pushups 05:00 Time [...]
Workout Of the Day ROOKIE / ALL LEVELS "Lead Foot" A. AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Pull-ups Rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 Burpees 15 Kness to Elbows Rest 4 minutes AMRAP 4: 9 Calorie Row 9 Burpees 9 Pull-ups INTERMEDIATE "Lead Foot" [...]
