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 "Buzz Lightyear" A. For Time: 2 Rounds: 400 Meter Team Run 50 Barbell Facing Burpees 25 Pull ups Directly Into… 21 Clean and Jerks 21 Clean and Jerks 21Clean and Jerks 21 Clean and Jerks 21 Clean and Jerks *Climbing weight after every set [...]
Workout Of the Day ROOKIE / ALL LEVELS "Quarter Pounder" A. 2 Rounds: 400 Meter Run 20 Single Dumbbell Box Step-Ups 400 Meter Run 20 Single Dumbbell Hang Clean & Jerks 400 Meter Run 20 Single Dumbbell Power Snatches INTERMEDIATE "Quarter Pounder" A. 2 Rounds: 400 Meter Run 30 Single [...]
Workout Of the Day ROOKIE / ALL LEVELS "Speedo" A. Teams of 3 AMRAP 20 Minutes: 200 Meter Row 20 Plate Hops 10 Thrusters *Complete Full Rounds Before Switching INTERMEDIATE "Speedo" A. On the Minute x 7: 25 Double Unders 1 Squat Clean Thrusters B. Teams of 3 AMRAP 20 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Cheaper by the Dozen" A. AMRAP 12 Minutes: 3 Deadlifts 3 Toes to Bar 3 Calorie Row 6 Deadlifts 6 Toes to Bar 6 Calorie Row ... Up By 3's Until Finish INTERMEDIATE "Cheaper by the Dozen" A. Romanian Deadlift Build to [...]
Workout Of the Day ROOKIE / ALL LEVELS "Aleve" A. For Time: Buy-In: 50/35 Calorie Row 21-15-9 Shoulder to Overhead Pull-ups Cash-Out: 50/35 Calorie Row INTERMEDIATE "Aleve" A. Build a Heavy Complex: 2 Push Press 3 Push Jerks B. For Time: Buy-In: 50/35 Calorie Row 21-15-9 Shoulder to Overhead 60/40Kg [...]
Workout Of the Day ROOKIE / ALL LEVELS "Fight or Flight" A. AMRAP 20 minutes: 20 Wallballs 20 Hang Power Snatches 20 Box Jumps 20 Front Squats 20/15 Calorie Row INTERMEDIATE B. AMRAP 20 minutes: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats [...]
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 "Perfect Bar" A. For Time: 90 Deadlifts 400 Meter Run 60 Hang Power Cleans 400 Meter Run 30 Push Jerks 400 Meter Run 100/75 Calorie row 30 Push Jerks 400 Meter Run 60 Hang Power Cleans 400 Meter Run 90 Deadlifts 400 Meter Run [...]
Workout Of the Day ROOKIE / ALL LEVELS "Water Weight" A. 3 Rounds: 25 Overhead Squats 15 Pull-ups 25/18 Calorie Row 15 Burpees INTERMEDIATE "Water Weight" A. 3 Rounds: 25 Overhead Squats 35/25kg 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps 24/20 NEWS / INFOS [...]
