Workout of the Day

WOD 11/19/18

Strength Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 61% of 1RM Front Squat For Both Lifts   “JackieJack” For Time: (20:00 cap) 1000 Meter Row 50… Read more »

WOD 11/17/18

Strength Build to heavy set of 3 Deadlift   For Time: (Cap 16:00) 60/42 Calorie Row 50 Box Jump Overs (24/20) 40 Toes to Bar 30 Power Snatches (115/80)

WOD 11/16/18

Strength Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)   Conditioning AMRAP 18: 5 Round Buy-In: 200 Meter Run 10… Read more »

GoFit 11/16/18

3 Sets: 1:00 Max Cal Bike 1:00 Slam Balls 1:00 Max Cal Row -Rest 1:00-   Finisher: 3 Sets: :30 Max russian twists with slam ball -rest :30- :30 Hollow rocks -rest :30- :30 Superman rocks -Rest 1:00-

WOD 11/15/18

Barbell Cycling (Benchmark Testing) In a 3 Minute Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining: Max Overhead Squats (135/95) Conditioning Teams of 2 5 Rounds For Time (25:00 Cap): 2 x 100 Meter Weighted Run… Read more »

WOD 11/14/18

Strength 5 Sets: 1 Hang Power Snatch + 3 Hang Squat Snatch Build to a Moderate Set Conditioning “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Kipping Handstand Push-Ups 8 Kettlebell Swings (70/53)

WOD 11/13/18

Strength Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts) Conditioning AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12… Read more »