AMRAP 12 Minutes:
Row 400m
MB Slam x30
MB Squat x15
Happy Birthday Krista!
You always come in ready to go and always bring your A game, Thank you for being such an awesome person in our community.
Tag: row
Workout of the Day – Jan 3/23
O.T.M for 20 Minutes:
Minute #1: Row 250m
Minute #2: Rest
Workout of the Day – Dec 29/23
Row 15 seconds/ Rest 45 seconds (4 Rounds)
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Row 1:15/ Rest 45 seconds (3 Rounds)
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Rest 2 Minutes
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Row 3 Minutes
Workout of the Day – Dec 27/23
5 Rounds:
DB Snatch x12alt
T2B x18
Double Under x36
Workout of the Day – Dec 23/23
“Coats for Kids/Everyone”
2 Rounds
AMRAP 5 Minutes:
Row 200m
Air Squat x15
Burpee x10
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Rest 1 Minute
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AMRAP 5 Minutes
Wall Walk x1
Box Jump x5
*Ascending Wall Walk x1
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Rest 1 Minute
Workout of the Day – Dec 22/23
“12 Days of Christmas”
Row x100m
DB Hang Power Clean x2
DB Thruster x3
T2B/V-Up x4
Burpee x5
DB Snatch x6alt
Air Squat x7
Box Jump/Step Up x8
Pull Up x9
KB Swing x10
DB Push Press x11
DB Lunge x12alt
*Perform like the song
Workout of the Day – Dec 20/23
AMRAP 20 Minutes
Row 200m
Goblet Squat x6
Row 200m
K2E x9
Row 200m
Renegade Row x12alt
Workout of the Day – Dec 15/23
Row 1600m
Lunge x40alt (single DB)
Double Under x80
V-Up x40
Happy Birthday Ella!
You are a strong, kinda, and smart individual. Thank you for being the amazing person that you are and being a part of our community.
Workout of the Day – Dec 14/23
O.T.M for 24 Minutes
Minute 1: Row
Minute 2: Power Clean x8-12
Minute 3: Row
Minute 4: S2OH x8-12
Minute 5: Row
Minute 6: Air Squat
Workout of the Day – Dec 11/23
AMRAP 15 Minutes:
Row 200m
Box Jump x10
Goblet Squat x2 (Heavy)
*Ascending Squat Reps by 2s
Happy Birthday Aylah!
A special day for a very special person, you are a silent ninja. Kind, Caring, and always ready for action. We are super honoured to be able watch you grow into the person you are.