Workout Of the Day ROOKIE / ALL LEVELS Underrated A. AMRAP 9: 30 Double Unders 1 Hang Squat Clean 30 Double Unders 2 Hang Squat Cleans 30 Double Unders 3 Hang Squat Cleans ….. INTERMEDIATE Underrated A. Hang Squat Clean Build to Heavy Single B. AMRAP 9: 30 Double Unders [...]
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 "Steel Toe" A. For Time: 3 Rounds: 600 Meter Row 30 Kness to Elbows Into... 21 Burpee Box Jump Overs 21 Clean and Jerks 21 Burpee Box Jump Overs 21 Clean and Jerks 21 Burpee Box Jump Overs 21 Clean and Jerks *Teams of [...]
Workout Of the Day ROOKIE / ALL LEVELS A. For time: 400m run (together) 25 Pull ups (Synchro) 50 Wall Balls (each) ....... 400m run (together) 25 Thrusters (Synchro) 50 Double unders (each) ....... 400m run (together) 25 Deadlifts (synchro) 50 Lateral burpees over the bar (together) *Time Cap 30 min. [...]
Workout Of the Day ROOKIE / ALL LEVELS "Four Square" A. On the 4:00 x 5 Rounds: 300/250 Meter Row 20 AbMat Sit-ups 3 Power Snatches *Athletes Build in Weight Over the 5 Rounds INTERMEDIATE "Four Square" A. Muscle Snatch Build to Moderate Set of 3 B. On the 4:00 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Arm & Hammer" A. Buy-In: 15 Clusters 3 Rounds: 15/12 Calorie Row 9 Pull-ups Cash-Out: 15 Clusters INTERMEDIATE "Arm & Hammer" A. Buy-In: 15 Clusters 60/40Kg 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Cash-Out: 15 Clusters 60/40Kg [...]
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 [...]
