No Gear Option "Deck of Cards" Spades - Odd-Object Zercher Squats Clubs - Odd-Object to Shoulder Hearts - Sit-Ups Diamonds - Burpees Gear Option "Deck of Cards" Spades - Goblet Squats Clubs - Burpees Diamonds - Sit-Ups Hearts - Single Arm DB Snatches
No Gear Option "Cindu" AMRAP 20 Minutes: 15 Odd-Object Rows 15 Pike Pushups 15 Air Squat Hops (over odd-object) Gear Option "Cindu" AMRAP 20: 5 Strict Pull-Ups 10 Pike Pushups 15 Air Squats 30 Double-Unders
No Gear Option "Three-Peat" With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Step-Ups C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Thrusters Gear Option "Three-Peat" With [...]
No Gear Option "Gravity" 5 Rounds For Time: 60 "Dot Hops" 40 Sit-Ups 20 Pushups 10 Reverse Burpees Gear Option "Gravity" 5 Rounds For Time: 80 Double-Unders 40 Sit-Ups 20 Pushups 10 Reverse Burpees
No Gear Option "Cairo" Ascending Ladder for 15:00: 2 Odd-Object to Shoulder 2 Odd-Object Goblet Squats 2 Odd-Object Facing Burpees 4 Odd-Object to Shoulder 4 Odd-Object Goblet Squats 4 Odd- Object Facing Burpees *Continue to add 2 reps to each movement Gear Option "Cairo" Ascending Ladder for 15:00: [...]
No Gear Option "Tic Tac Go" AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) squats per round Gear Option "Tic-Tac-Go" (No Running Version) For Time: 10 Air Squats + 50 Double-Unders 20 [...]
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 "gooDTime" A. For Time: 4 Rounds of "DT" 70/50 Calorie Row 4 Rounds of "DT" 70/50 Calorie Row 4 Rounds of "DT" 1 Round of "DT": 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *Team of 3 *Time cap 30mn INTERMEDIATE [...]
Workout Of the Day ROOKIE / ALL LEVELS “Power Wash” A. Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches 30 Wallballs INTERMEDIATE “Power Wash” A. Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches 22.5/15kg 50 Wallballs (20/14) NEWS [...]
Workout Of the Day ROOKIE / ALL LEVELS"Vertigo"A.AMRAP 18: 10 Russian Kettlebell Swings10 AbMat Sit-ups10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings 20 AbMat Sit-ups20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings 30 AbMat Sit-ups30 x 10 Meter Shuttle Runs ...Continue to Add (10) Reps Until Time INTERMEDIATE"Vertigo"A.AMRAP [...]
