Workout of the Day

GoFit 12/1/18

Partner Workout AMRAP x 15 Minutes 1000m row* 25 Synchronized Plate Ground to OH *Switch every 250m   2 Sets: 30 Sit-ups 50ft walking lunge -rest as needed b/w sets

WOD 12/1/18

Teams of 3 2 Rounds (30 Minute Time Cap) 200 Meter Run (Each) 100 Power Snatches (75/55) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65)

WOD 11/30/18

Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 79% of 1RM Front Squat For Both Lifts   Conditioning For Time: 30 Clean and Jerks (185/135)… Read more »

WOD 11/29/18

Strength: Alternating On the Minute x 12 (3 Rounds) Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s) Minute 2: 9 Deadlifts (225/150) + 25′ Handstand Walk or :30 HS Work Minute 3: 60 Double Unders Minute 4: Rest  … Read more »

WOD 11/28/18

Midline Not for Time: 20 Strict Toes to Bar 40 V-ups 80 AbMat Sit-ups   Conditioning On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees   On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20)   On… Read more »

WOD 11/27/18

Snatch Complex 10×1 Power Snatch 5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position. Conditioning 21-18-15-12-9: Assault Bike Calories 16 Dumbbell Power Snatches (50/35) After Each Set: 200 Meter Weighted Run (50/35)