WOD

Workout of the Day: WOD: For Time: 27-21-15 Double Unders 21-15-9 Pull Ups 15-9-3 Overhead Squats (155/ 105) Tempo Work: Box Jump Overs: 20 per... Read More

Workout of the Day:   WOD: Clean and Jerk 1-1-1-1-1 Clean Pulls 3 reps x 5 sets

Workout of the Day:   Group Warm Up: Jog 200 m Forwards/ Backwards 30 Seconds Each: Plank Hold Sit Ups Push Ups Kettle Bell Swings... Read More

Workout of the Day:   MWOD: Glute smash and floss (2 Min Each) Global Gut Smash (2 Min Each) WOD “Karen” 150 Wall Ball for time

Workout of the Day: WOD As Many Rounds as Possible in 7 Minutes of: 3 Power Cleans (205/ 135) 6 Wall Ball 9 Double Unders

Workout of the Day: MWOD: Global Gut Smash (3 Minutes) Barbell Triceps Smash (2 Minutes Each) WOD: Complete for time: 100 Air Squats 75 Kettle... Read More

Workout of the Day: WOD: “Death By” Odd Minutes: Deadlifts (155/ 105) Even Minutes: Pistols Extras: Spend 10 Minutes working on a weakness movement.

Workout of the Day: WOD: Complete for time: 30-20-10 Calories on Rower 10-20-30 Reps of Thrusters (95/ 65) Tempo Work: Wall Ball/ Burpees Every 30... Read More

Workout of the Day: Group Warm Up: Jog 400 m 30 Seconds Each: Plank Hold Sit Ups Push Ups Kettle Bell Swings Kipping Swings WOD:... Read More

Workout of the Day: MWOD: Bone Saw Calf Smash (2 Min Each) Side Hip Smash (2 Min Each) WOD “Nancy” 5 Rounds for time of:... Read More