Workout of the Day

WOD 6/13/19

StrengthSnatch Balance5 Sets of 2BenchmarkCindyComplete as many rounds as possible in 20 mins of:5 Pull-ups10 Push-ups15 Air SquatsorMaryComplete as many rounds as possible in 20 mins of:5 Handstand Push-ups10 Alternating One Legged Squats15 Pull-ups

GoFit 6/12/19

For Time:100 Jump Rope, 40/27 Assault Bike200m Farmers Carry 100 Jump Rope, 30/21 Assault Bike150m Farmers Carry100 Jump Rope, 20/15 Assault Bike100m Farmers Carry Farmers carry building in weight

WOD 6/11/19

Strength:Power CleanClean Primer:5 Sets:1 Hang Clean High Pull1 Low-Hang Power Clean… Followed by:”On the 1:30″ x 5:1 Hang Power Clean1 Power CleanConditioning (12:00 Cap)15 Power Cleans (115/80), 600m Run10 Power Cleans (155/105), 400m Run5 Power Cleans (185/125), 200m Run

WOD 6/8/19

ConditioningPart #1 – In a 10:00 Window:Run 1 MileTime Remaining, Max Power Clean and Jerks (135/95)— Rest 3:00 —Part #2 – In a 7:00 Window:Run 800 MetersTime Remaining, Max Power Snatches (115/80)— Rest 3:00 —Part #3 – In a 4:00… Read more »

GoFit 6/8/19

In a 5:00 Window:Run 600 MetersTime Remaining, Max DB Clean and Jerks— Rest 3:00 —In a 4:00 Window:Run 400 MetersTime Remaining, Max DB Snatches— Rest 3:00 —In a 3:00 Window:Run 200 MetersTime Remaining, Max DB Thrusters

WOD 6/7/19

Conditioning (10:00 Cap)”Death Race”5 Rounds:15/10 Calorie Assault Bike10 BurpeesOdd-Object Conditioning5 Giant Sets, Not for Time:9 Deadlifts (225/150)50′ Farmers Carry (70’s/50’s)50′ Sled PushRest 2:00 between sets.

WOD 6/6/19

Strength: Push Jerk 5 Sets of 2: Pausing Push Jerk *1s Pause in Dip, and Catch … Followed by: 5 Sets of 1: Push Jerk Conditioning AMRAP 15: 40 Double-Unders 20 Dumbbell Hang CJ (70/50) 40 Double-Unders 20/15 Calorie Row