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GoFit 10/28/2017

5 Minute EMOM 10/8 Calorie Row 5 Minute EMOM 20 Slam Balls 5 minute EMOM 15 Box Jumps

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WOD 10/28/2017

AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats  

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GoFit 10/26/2017

12 minute EMOM Odd Minute: 12/10 Bike Cals Even Minute: 3 Dumbbell Manmakers Rest 2 minutes

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WOD 10/26/2017

Skill Work: HSPU Condition: Tabata Row (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata AbMat Sit-up   The Tabata interval is 20 secs of work followed by… Read more »

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GoFit 10/25/2017

  8 Rounds For Time: 8 push ups 10 Barbell deadlifts 12 Kettlebell swings

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GoFit 10/24/2017

AMRAP 12 500/400 meter row 10 dumbbell thrusters 10 ring rows

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WOD 10/24/2017

Barbell: Work up to a heavy single Power Snatch Conditioning AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP… Read more »

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WOD 10/21/2017

Teams of 3: 100 Calorie Assault Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 Calorie Assault Bike

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GoFit 10/21/2017

15 minute AMRAP 30 Air Squats 20 Calorie Row 20 Dumbbell Snatch 15 minute AMRAP 30 Air Squats 20 Calorie Row 20 Dumbbell Snatch

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