Workout of the Day

WOD 5/5/17

Back Squat 1×5 @ 75% 1×1 @ 83% 1×5 @ 75% 1×1 @ 85%   Conditioning 21 Thrusters (95/65) 21 KB Swings (70/53) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB Swings 400m Run

WOD 5/4/17

Barbell Clean & Jerk 1×2 @ 65% 1×2 @ 70% 2×2 @ 75% Conditioning 5 Rounds Each of: (Section capped at 15:00) 10 Clean and Jerks 95/65 10 Burpee Box Jump Over 30 Double Unders Directly into: 6 Rounds Each… Read more »

GoFit 5/3/17

10 Minute EMOM Minute 1 – 20 Dumbbell Bent Over Row (10 each arm) Minute 2 – 12 Weighted Step ups (6 each leg) 1 minute rest and then… 6 Minute AMRAP 8 Dumbbell Power Clean 8 Box Jumps

WOD 5/3/17

Conditioning 50 Cal Row 50 Box Jump Overs (24/20″) 50 Deadlifts (185/125) 50 Wallballs (20/14) 50 Ring Dips 50 Wallballs (20/14) 50 Deadlifts (185/125) 50 Box Jump Overs (24/20″) 50 Cal Row

GoFit 5/2/17

3 Rounds (1 Round Equals) Minute 1&3 – Assault Bike :45 / Rest :15 Minute 2&4 – Double Unders or Single Unders :45 / Rest :15 Then you have 2 Minutes to complete 30 Dumbbell Snatches

WOD 5/1/17

Strength Back Squat 3×3 @ 65% Conditioning For time: 21 – 15 – 9 200 Meter Run Kettlebell Swings (2/1.5 Pood) directly into 18 – 12 – 6: 200 Meter Run Lateral Burpees over the bar Directly into 12 –… Read more »