Workout of the Day

WOD 5/12/17

Snatch 1×4 @ 65% 1×4 @ 70% 1×4 @ 75% 1×3 @ 80% 2×2 @ 85% Conditioning “Mary” Complete as many rounds as possible in 20 mins of: 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups

WOD 5/11/17

For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

WOD 5/10/17

Clean & Jerk 1×3+1 @ 65% 1×3+1 @ 70% 1×3+1 @ 75% 1×3+1 @ 80% 2×3+1 @ 85% Conditioning For Time: 21 Overhead Squats (115/75) 21 Calorie Bike/Row 200m Run 21 Power Cleans (115/175) 400m Medball Run 20/14 21 Muscle-ups… Read more »

GoFit 5/10/17

Metcon (5 Rounds for reps) 1 Minute at each station (50 seconds on / 10 seconds transition/rest) Dumbbell Chest Press Alternating Dumbbell Lunges Push Up Plank Rest

WOD 5/9/17

Back Squat 1×4 @ 78% 1×1 @ 83% 1×4 @ 78% 1×1 @ 86% 1×4 @ 78% 1×1 @ 88% Conditioning “Maya” AMRAP 17: 20 Calorie Bike/Row Run 200m 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14)

WOD 5/6/17

Power Snatch 1×3 @ 65% 1×3 @ 70% 3×3 @ 75% Conditioning AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row… Read more »