Workout of the Day

WOD 7/21/18

Midline Not For Time: 1:00 L-Sit Hold 2:00 Plank :30 Second L-Sit Hold 1:00 Plank :15 Second L-Sit Hold :30s Plank Conditioning For Time: 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats… Read more »

WOD 7/20/18

Strength Front Squat 3×2 @ 80% 1×1 @ 83%, 86%, 89%, 92%   Conditioning   AMRAP 4: 27/21 Calorie Row 21 Power Cleans (155/105) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power… Read more »

GoFit 7/19/18

For Time: 5 Rounds 10 DB Deadlifts 10 DB Hang Power Cleans 10 DB Lunges   Finisher 3 Sets :15 Single arm from elbow plank :15 Single arm from elbow plank :30 plank on both elbows -rest as needed-

WOD 7/19/18

Barbell: On the Minute x 5: 5 Touch and Go Squat Cleans Same weight across. Conditioning: Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump,… Read more »

WOD 7/18/18

Barbell: Power Snatch On the Minute x 9: 1 Snatch Pull 1 Low Hang Power Snatch   Conditioning (23:00 Cut) For Time: 200 Double Unders 600m Run 100 Wallballs (30/20) 50/35 Calorie Bike 25 Power Snatches (135/95)

WOD 7/17/18

Strength 3 Giant Sets: 8 Unbroken Bench Press 8 Unbroken Hang Power Cleans Build to Heavy Set on Both. Rest 2 Minutes Between.   Conditioning For Time: Buy In: 50/35 Calorie Row Then, 3 Rounds: 100 Double Unders 30 V-Ups… Read more »