Workout of the Day

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  -In remaining time complete max reps of:  *Rest 2 Minutes between round 3 and 4  *3 total scores: ——————————————————————————————————– Cardio Option: Every 3 Minutes x… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)  -Then in remaining time AMRAP of:  *Two hand touch on the burpees to a target *Two Scores – Rounds + Reps for… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Score is total # of Calories completed in 18 Minutes  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3 Minutes… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: “MURPH”  For Time  RX: Unpartitioned and with a vest (20/14)  Scaled: Break up the Pull ups-Push Ups-Air Squats however you’d like ——————————————————————————————————– Hero Wod Option 2: “Loredo” 6 Rounds  *RX: Done… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  5 – 10 – 15  -Then- -Then- 15 – 10 – 5  ——————————————————————————————————– Cardio Option: For Time  5 – 10 – 15  -Then- -Then- 15 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  – In remaining time complete max reps of:  *CRX: 10 Shoulder to Overhead (155/105)  *Four Scores – Total reps for each round  *Scaled Single Unders… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 10 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  11 – 9 – 7  -Then- -Into- 9 – 7 – 5  -Then- -Into- 7 – 5 – 3  CRX: Heavier weights and less TTB  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s Transition)  *3 Total Scores- Accumulated reps across all stations for each interval ——————————————————————————————————– Cardio Option: 3 Intervals (1 Min Stations / :15s Transition)  ——————————————————————————————————–… Read more »