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GoFit 11/2/2017

12 Minute EMOM Odd Minute: 30sec max cals on Bike Even Minute: 30s max burprees Rest 2 minutes   Core Training: For Quality; 50 Single leg V-ups

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WOD 11/2/2017

Front Squat 6 Sets of: 2×2 @ 80% 2×2 @ 85% 2×2 @ 90% Conditioning 5 Rounds: 21 Air Squats 15/12 Calorie Row 12 Alternating Dumbbell Snatches (50/35)

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WOD 10/31/2017

Midline For Time: 50 Strict Toes to Bar Conditioning For Time: 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20) 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups… Read more »

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GoFit 10/31/2017

12 Minute AMRAP Run 200 meters 10 Renegade Row + Push-ups 20 Air Squats Core Training: 4 Minute Tabata 1st 20 seconds – Hollow Rocks 2nd 20 Seconds – Sit-Ups

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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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