Workout of the Day

WOD 7/27/17

Front Squat (70%/5)3 Conditioning AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100)

GoFit 7/27/17

12 Minute EMOM 1st Minute – 10 Dumbbell Chest Press 2nd Minute – 15 DB Rows 3rd Minute – 20 V-ups or Tuck-ups *Rest 2 Minutes then 6 Minute AMRAP 3-6-9-12…and so on…. Calorie Assault Bike Push-ups

WOD 7/27/17

Snatch 60%/2 65%/2 70%/2 (75%/1)5 Conditioning For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100m Run *Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…

WOD 7/25/17

Barbell Conditioning EMOMx10 Minutes 1-5: 3 Snatches (185/135) Minutes 6-10: 5 Clean and Jerks (185/135)   Conditioning AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5 6 Rounds of “The… Read more »

WOD 7/24/17

1. Power Snatch 3×3 @ 70% 2. Overhead Squat 3×3 @ 70%   Conditioning 21-15-9: DB Snatches (50/35) Calorie Row …Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups