Category: WOD

Workout 12 Days of Thankfulness (Complete like the 12 Days Of Xmas)45 MIN TIME CAP1 – 100m Run2 – Ring Muscle-Ups*3 – HSPU4 – Box Jumps 5 – Wall Ball Shots 6 – C2B Pull-Ups7 – RKBS 8 – snatches 9 – Toes Two Bar10 – Reverse Lunges 11 – Push-Ups12 – Squat Clean Thrusters

Strength 1 Deadlift+ Hang Power Clean+ 1 Push Jerk Workout 5 Rounds for time:12 Deadlifts9 Hang Power Cleans6 Push Jerks

We love the Holidays and  themed workouts!  This week we have a few to help celebrate Thanksgiving.  This year we are thankful for our members for showing up each day and putting in the hard work.  Ardmore and Wayne members may notice some new wording in the workouts these next two weeks.  Workouts may be […]

Strength Bench Press Workout AMRAP 6 MINUTES12 Goblet Squats 14 Toes Two Bar30 Double Unders –Rest 2 Minutes– AMRAP 6 MINUTES12 Single DB Push Press (6 E)14 Toes To Bar6 Burpees Over DB

Workout  5 SETS ON A 4:00 RUNNING CLOCK… 30 Alt. Russian KB Swings (53/35)|(35/26) 3 Rope Climbs Max Cal Bike w/ Time Remaining…

Strength  2 Push Press + 1 Push Jerk Workout AMRAP x 4 MINUTES 5 Shoulder To Overhead  30 Double Unders  -Rest 1:30-  AMRAP x 6 MINUTES 5 Shoulder To Overhead 30 Double Unders 15 Wall Balls (20/14)|(14/10)  -Rest 1:30-  AMRAP x 8 MINUTES 5 Shoulder To Overhead 30 Double Unders 15 Wall Balls 10 Burpees

Strength Romanian DeadLift Workout 4 ROUNDS FOR TIME15 Chest to Bar Pull-ups15 Deadlift 400m Run

Workout  AMRAP x 15 MINUTES 10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20) 15 Up-Down + Box Jump Overs (20) 30 Sit-Ups

Strength Back Squat Workout Max rounds in 3 minutes of:3 Power Cleans6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles

Strength Bench Press Workout EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike* MIN 2 – 20 Ring Rows MIN 3 – :50 Max Push Press  *After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.