Workout Of the Day ROOKIE / ALL LEVELS "Dirty Water" A. For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row INTERMEDIATE "Dirty Water" A. Back Squat 3 Sets of 5 B. For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row [...]

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 "Chips Ahoy" A. For Time: 20 Pull-ups 400 Meter Run 10 Overhead Squats 800 Meter Run 10 Overhead Squats 400 Meter Run 20 Pull-Ups INTERMEDIATE "Chips Ahoy" A. For Time: 30 Chest to Bar Pull-ups 400 Meter Run [...]

Workout Of the Day ROOKIE / ALL LEVELS "Russian Roulette" A. 4 Rounds for time: 10 Handstand Push-ups 20 Russian Kettlebell Swings 30 AbMat Sit-ups 40 Double Unders INTERMEDIATE "Russian Roulette" A. 5 Rounds for time: 10 Strict Handstand Push-ups 20 Russian Kettlebell Swings 32/24 Kg [...]

Workout Of the Day ROOKIE / ALL LEVELS "Hangnail" A. AMRAP 16 minutes: 21 Dumbbell Hang Clean and Jerks 18/15 Calorie row 15 Lateral Barbell Burpees 9 Deadlifts INTERMEDIATE "Hangnail" B. AMRAP 16 Minutes: 30 Dumbbell Hang Clean and Jerks 22,5/15 Kg 25/18 Calorie row 20 [...]

Workout Of the Day ROOKIE / ALL LEVELS "Wreck Trek" A. On the 10:00 x 3 Rounds: 200 Meter Run 15 Knees to elbows 200 Meter weighted Run 15 Wallballs 200 Meter Run INTERMEDIATE "Wreck Trek" A. On the 10:00 x 3 Rounds: 200 Meter Run [...]

Workout Of the Day ROOKIE / ALL LEVELS "IHOP" A. AMRAP 15 minutes: 30 Double Unders 20/15 Calorie Row 10 Power Cleans INTERMEDIATE "IHOP" A. Power Clean: Build to Heavy 3-Position B. AMRAP 15 minutes: 60 Double Unders 30/24 Calorie Row 15 Power Cleans 50/35 Kg [...]

Workout Of the Day ROOKIE / ALL LEVELS "Hit and Run" A. 3 Rounds for time: 400 Meter Run 12 Dumbbell Power Snatches 21 Single Dumbbell Squats INTERMEDIATE "Hit and Run" A. Power Snatch Technique On the 1:30 x 7 sets 1 Pausing Power Snatch 1 [...]

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 "31 Heroes" A. AMRAP 31 minutes: 8 Thrusters 15 Pull ups 11 Box Jumps *400 Meter Continuous Wreck Bag Run *Teams of 2 INTERMEDIATE "31 Heroes" A. AMRAP 31 minutes: 8 Thrusters 70/45 Kg 6 Rope Climbs 11 [...]