Team Workout

6 Jul – 31 Hero’s

By |July 6th, 2019|

Performance31 Heros (31min AMRAP partner WoD)8 Thrusters 70/50kg6 Rope climbs11 box jumps 30/24″Partner alternates 400m sandbag 20/10kg run.


8 Thrusters 40/25kg12 Rope lowers11 box jumps 24/20″Partner alternates 400m run.

3.2.1 go P1 starts the thrusters, P2 heads off running, swap when P2 returns from run, P2 starts wherever P1 is up to.Score is rounds of work done. Do not count the run.

On […]

Jun 8 – Lumberjack 20

By |June 8th, 2019|


This is one Jenn has wanted to do for a while so here it is for all of you to enjoy. Do it solo or with a friend 🙂

“Lumberjack 20” 20 Deadlifts 125/82.5kg Run 400m 20 KB swings 32/24kg Run 400m 20 Overhead Squats 52.5/35kg Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box […]

April 13 – Team Gone BaD

By |April 13th, 2019|


Team Gone BaD Single round, 5 minutes at each station for max reps 3-man WOD Row (cals) Push press 35/25/15kg Box jumps Sumo deadlift high pull 35/25/16kg (Sub KBS?) Wall ball ———- Players can rotate as needed during exercises.


The 10 Most Important Reasons to Squat

“By the time we have reached the age of thirty, the muscles used to straighten our […]

Apr 6 – Free Intro Workout

By |April 6th, 2019|


“Roll the Dice #3” In teams of 2, 20 Minute AMRAP: As a team Run 200 meters. When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice: 1= Burpees 2= Push ups 3= Weighted Lunges 15/10kg 4= Goblet Squat 24/16kg 5= Box Jumps 24/20″ 6= […]