Workout of the Day

WOD 11/18/17

Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds… Read more »

GoFit 11/18/2017

GoFit 11/18/2017   5 Minute AMRAP 21/16 Calorie Row 21/16 Barbell Deadlifts *Rest 1 Minute   5 Minute AMRAP 15/12 Calorie Row 15/12 Barbell Front Squats *Rest 1 Minute   5 Minute AMRAP 9/8 Calorie Row 9/8 Barbell Push Press

WOD 11/17/17

Weightlifting Running Clock… 5 Minutes to find Heavy Single Push Press 5 Minutes to find Heavy Single Push Jerk 5 Minutes to find Heavy Single Split Jerk 10 Minutes to find a Heavy Back Squat Triple or class 5×3  … Read more »

WOD 11/16/2017

Midline 3 Rounds For Quality: 40 V-Ups 20 Back Extensions Accumulate 1:00 L-Sit Conditioning 5 Rounds on the 4:00: 400 Meter Run 1 Round of “DT” (155/105)

WOD 11/15/17

Gymnastics Conditioning 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull-Ups Rest 2:00 10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar Conditioning AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power… Read more »