Thursday, March 28 WOD

Welcome to Bring A Friend For Free Week.

  • Morning guests will participate in the workout along side the members who brought them.  Our coaches will help guests scale and/or modify the workout as needed to have a great experience.
  • 7 P.M. guests will do a separate WOD (Workout Of the Day) with their very own Coach.  The guest WOD will mimic the member’s WOD but will use less skill intensive movements where necessary.



Skill: Review WOD Movements

WOD: With Men using 135lbs and Women 95lbs, perform AMRAP in 7 minutes of…

  • 3 Clean and jerk
  • 3 Toes-to-bar
  • 6 Clean and jerk
  • 6 Toes-to-bar
  • 9 Clean and jerk
  • 9 Toes-to-bar
  • 12 Clean and jerk
  • 12 Toes-to-bar
  • 15 Clean and jerk
  • 15 Toes-to-bar
  • 18 Clean and jerk
  • 18 Toes-to-bar…

*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Cash-Out: Perform the following for reps, Tabata Style…

  • Burpees
  • AbMat Sit-Ups
*Alternate between the two movements each 20/10 for 16 rounds.
** Your score is the combined lowest score for each movement


Mobility: Hips

Skill Review:

  • Stationary Rower
  • Kettle Bell Swing, Russian style
  • Med Ball Slams

WOD: 5 Rounds for time of…

  • 250m Row
  • 10 Kettle Bell Swings, Russian style, 1.5/1 pood
  • 10 Med Ball Slams

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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