Workout Of the Day ROOKIE / ALL LEVELS "Bubbles" A. Strict Gymnastics 3 Sets for Max Reps (Choose 1): Max Strict Handstand Push-ups Max Strict Ring Dips Max Push-ups B. AMRAP 12: 10 Burpees 25 Double Unders INTERMEDIATE "Bubbles" A. Strict Gymnastics 3 Sets for Max Reps (Choose 1): Max [...]
Workout Of the Day ROOKIE / ALL LEVELS "Dead Space" A. On the 5:00 x 5 Rounds: 7 Deadlifts 20 Alternating Jumping Lunges 7 Deadlifts 20 x 10 Meter Shuttle Runs INTERMEDIATE "Dead Space" A. On the 5:00 x 5 Rounds: 7 Power Snatches 50/35Kg 20 Alternating Jumping Lunges 7 [...]
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! Sundays are the best, [...]
Workout Of the Day ROOKIE / ALL LEVELS "Triplets" A. For Time: 50 Power cleans 50/35 Calorie Row 50 Deadlifts 50/35 Calorie Row 50 Power cleans 50/35 Calorie Row 50 Deadlifts 50/35 Calorie Row 50 Power cleans 50/35 Calorie Row 50 Deadlifts 50/35 Calorie Row *Teams of 3 * 25 Minute Cap [...]
Workout Of the Day ROOKIE / ALL LEVELS "Cin City" A. For Time: 21 Push Presses 5 Rounds of "Cindy" 15 Push Presses 3 Rounds of "Cindy" 9 Push Presses 1 Rounds of "Cindy" INTERMEDIATE "Cin City" A. Push Press Build to a Heavy Set of 3 B. For Time: [...]
Workout Of the Day ROOKIE / ALL LEVELS "Paw Patrol" A. AMRAP 15: 30 Double Unders 20 Knees to Elbows 10 Hang Power Snatches INTERMEDIATE "Paw Patrol" A. Snatch Complex Build to a Heavy Complex: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch B. AMRAP 15: 60 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Buckle Up" A. AMRAP 5: 60m Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max Calorie Row Rest 5 Minutes AMRAP 5: 30m Kettlebell Walking Lunge 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 60m Walking Lunge (Body Weight) 50 AbMat Sit-ups [...]
Workout Of the Day ROOKIE / ALL LEVELS "Speed Limit" A. AMRAP 15: Buy-In: 1500/1200 Calorie Row Directly Into... Max Rounds: 8 Burpee Box Jumps 8 Pull-ups INTERMEDIATE "Speed Limit" A. AMRAP 15: Buy-In: 2000/1500 Calorie Row Directly Into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar [...]
Workout Of the Day ROOKIE / ALL LEVELS "Rack City" A. For Time: 10 Power Cleans 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats INTERMEDIATE "Rack City" A. Barbell Complex Build to a Heavy Complex: 1 Power Clean 2 Front Squats 3 Push [...]
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! Sundays are the best, [...]
