Workout Of the Day ROOKIE / ALL LEVELS "Geico" A. AMRAP 15 Minutes: 30 Double Unders 21/15 Calorie Row 9 Front Squats INTERMEDIATE "Geico" A. Front Squat Build to Heavy[...]

Workout Of the Day ROOKIE / ALL LEVELS Perform the movements to the tune of “12 Days of Christmas” 1 – 100 Meter Row 2 – Power Cleans 3 – Ring Dips[...]

Workout Of the Day ROOKIE / ALL LEVELS "Hot & Heavy" A. AMRAP 25 minutes: 30 Calorie Row 25 Pull-ups 20 Power Cleans 15 Thruster *Climbing barbell weight after a full round.[...]

Workout Of the Day ROOKIE / ALL LEVELS "Outside the Box" A. AMRAP 30 minutes: 100 Meter Run, 1 Burpee Box Jump 100 Meter Run, 2 Burpee Box Jumps 100 Meter Run,[...]

Workout Of the Day ROOKIE / ALL LEVELS "Mood Swing" A. AMRAP 16: 21/15 Calorie Row 12 Kettlebell Swings 32/24Kg 8 Pull ups INTERMEDIATE "Mood Swing" A. AMRAP 16 Minutes:[...]

Workout Of the Day ROOKIE / ALL LEVELS "Low Tide" A. AMRAP 5: Buy-In: 500 Meter Row 7 Squat Cleans 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Row[...]

Workout Of the Day ROOKIE / ALL LEVELS "Little Dipper" A. 21-15-9: Push Jerks Lateral Barbell Burpees INTERMEDIATE "Little Dipper" A. Pressing Complex 5 Sets: 1 Push Press 2 Push[...]

Workout Of the Day ROOKIE / ALL LEVELS "Flinstones" A. AMRAP 20 minutes: 25 Wallballs 20/15 Calorie Row 15 Knees to Elbows 10 Dumbbell Snatches INTERMEDIATE "Flinstones" A. AMRAP 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[...]

Workout Of the Day ROOKIE / ALL LEVELS "Iron Lotus" A. For Time: 400 Meter Team weighted Run 60/40 Calorie Row 60 Box Jump Overs 60 Overhead Squats 60 Hang Power Snatches[...]

Workout Of the Day ROOKIE / ALL LEVELS "Steam Roller" A. For Time: 25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts 25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts 25/18 Calorie Row, 25 Sit-ups,[...]

Workout Of the Day ROOKIE / ALL LEVELS "Half-Murph" A. For Time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run INTERMEDIATE "Murph" A. For Time: 1600m Run 100[...]

Workout Of the Day ROOKIE / ALL LEVELS "Power Wheels" A. AMRAP 3: 9/6 Calorie Row 12 Power Snatches Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 8 Power Snatches Rest 3[...]

Workout Of the Day ROOKIE / ALL LEVELS "Snack Bar" A. 3 Rounds: 400 Meter Run 10 Power Cleans 500/400 Meter Row 10 Push Jerks INTERMEDIATE "Snack Bar" A. 3[...]

Workout Of the Day ROOKIE / ALL LEVELS "Taco Bell" A. AMRAP 9 minutes: 35 Double Unders 25 Air Squats 15 Kettlebell Swings INTERMEDIATE "Taco Bell" A. Back Squat 3[...]

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[...]

Workout Of the Day ROOKIE / ALL LEVELS "Smash Mouth" A. 3 Rounds for time: 400 Meter Run 21/15 Calorie Row 3 Rounds of "Bergeron Beep Test" *1[...]

Workout Of the Day ROOKIE / ALL LEVELS "Singled Out" A. 3 Rounds: 1 Minute Wallballs 1 Minute Single Arm Dumbbell Snatches 1 Minute Box Jumps 1 Minute[...]

Workout Of the Day ROOKIE / ALL LEVELS "Old MacDonald" A. 5 Rounds for time: 100 Meter Farmers Carry 30 AbMat Sit-ups 30 Meter walking lunges [...]

Workout Of the Day ROOKIE / ALL LEVELS "Double Jointed" A AMRAP 16 minutes: 15 Overhead Squats 30 Double Unders 15 Deadlifts 30 Double Unders INTERMEDIATE[...]

Workout Of the Day ROOKIE / ALL LEVELS "Sea Horse" A. 3 Rounds for time: 1000 Meter Row 800 Meter Run 20 Burpees INTERMEDIATE "Sea Horse"[...]