Workout Of the Day ROOKIE / ALL LEVELS "Denim" A. AMRAP 15 minutes: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats INTERMEDIATE "Denim" A. Build to Heavy Set of 3, Overhead squat B. AMRAP 15 minutes: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats [...]
Workout Of the Day ROOKIE / ALL LEVELS "Old Town Road" A. 6 Rounds for time: 15/12 Calorie Row 50m Farmers Carry 9 Strict Knees to elbows INTERMEDIATE "Old Town Road" A. 6 Rounds for time: 15/12 Calorie Row 50m Farmers Carry 24/16 Kg 9 Strict [...]
Workout Of the Day ROOKIE / ALL LEVELS "The Chief" A. 5 Rounds for time AMRAP 3 minutes: 3 Power Cleans 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds INTERMEDIATE "The Chief" A. 5 Rounds for time AMRAP 3 minutes: 3 Power Cleans (135/95) [...]
Workout Of the Day ROOKIE / ALL LEVELS "Boat Race" A. 3 Rounds for time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. *Score Is Total Time, Including Rest. INTERMEDIATE "Boat Race" A. 3 Rounds for time: 500 Meter Row 400 Meter Run [...]
Workout Of the Day ROOKIE / ALL LEVELS "Destiny's Child" A. For time: 15-12-9 Power Snatch Box Jump Overs Directly Into… 15-12-9 Overhead Squats Lateral Barbell Burpees INTERMEDIATE "Destiny's Child" A. Emom for 7 min: Minute 1: 3 Power Snatch Minute 2: 2 Power Snatch Minute [...]
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 A. "Wreck Yourself" For Time: 600 Meter Medball run 20 Pull ups 20 Squat Cleans 600 Meter Medball run 30 Pull ups 35 Squat Cleans 600 Meter Med ball run 40 Pull ups 50 Squat Cleans Teams of 3 [...]
Workout Of the Day ROOKIE / ALL LEVELS A. "Vader" 3 Rounds for time: 24/17 Calorie Row 21 Wallballs 18 Alternating Dumbbell Snatches 15 Lateral Burpees over Rower INTERMEDIATE A. "Vader" 3 Rounds for time: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches 20/15 [...]
Workout Of the Day ROOKIE / ALL LEVELS A. "Annie's On the Run" For Time: 100 Double Unders 50 Sit-ups 200 Meter Run 80 Double Unders 40 Sit-ups 200 Meter Run 60 Double Unders 30 Sit-ups 200 Meter Run 40 Double Unders 20 Sit-ups 200 Meter Run 20 [...]
Workout Of the Day ROOKIE / ALL LEVELS A. “Doorbell” AMRAP 18: 21/15 Calorie Row 15 Pull-ups 15 Dumbbell Deadlifts 15 Dumbbell Front Squats INTERMEDIATE A. “Doorbell” AMRAP 18: 21/15 Calorie Row 15 Strict Pull-ups 15 Dumbbell Deadlifts 20/15 Kg 15 Dumbbell Front Squats 20/15 Kg [...]
