Workout of the Day

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 »

WOD 11/10/18

Midline (10:00 cap) 150 Ab mat Sit Ups for time   Conditioning For Time: (23:00 Cap) 30 Power Snatches (135/95) 1 Mile Run   Immediately Into…   30-20-10: Kettlebell Swings (53/35) Thrusters (75/55)

WOD 11/9/18

Midline 3 x 30-60 Second Front Rack Hold 3 x 20 Weighted Sit-Ups   Conditioning 3 Rounds: (15:00 Cap) 21 Chest to Bar Pull-ups 50′ Handstand Walk or 2:00 skill 21 Wallballs (20/14) 50′ Handstand Walk or 2:00 skill

WOD 11/8/18

Conditioning: “Filthy 50” 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

GoFit 11/8/18

Strength/Skill EMOM x 9 Min Min 1: 5 Filly Press/Side Min 2: 10 Single-leg box squats Min 3: 20 alt. plank shoulder taps   AMRAP x 10 Minutes 5 Box jumps 7 Ring rows 9 Plate Ground to overhead