Workout of the Day

WOD 4/22/17

Strength Back Squat 5×5 @ 80% Conditioning AMRAP 4: 30 Power Snatches (95/65) 30 OHS (95/65) Max bar-facing burpees in remaining time Rest 4:00 AMRAP 4: 20 Power Snatches (115/85) 20 OHS (115/85) Max bar-facing burpees in remaining time Rest… Read more »

GoFit 4/21/17

10 Minute EMOM 1st Minute – 20 Jumping Lunges 2nd Minute – 20 Slam Balls Rest 2 Minutes then 3 Rounds 12 Bicep Curls 10 Tricep Kick Backs 8 Strict Shoulder Press

WOD 4/21/17

Conditioning 2 RFT: 400m Run 26 Hand Release Push-ups 400m Run 26 KBS (53/35#) 400m Run 26 TTB 400m Run 26 Deadlifts (155/105) 400m Run 26 Wallballs (20/14#) 400m Run 26 Box Jumps (24/20″)

WOD 4/20/17

Strength 4×5 Weighted Dip   Conditioning “Morrison” 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood   U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation… Read more »

WOD 4/19/17

Barbell EMOMx7: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155) Conditioning For time: 30 Burpees over Barbell 400m Run 15 Power Snatch (135/95) 800m Run 15 Power Snatch (135/95) 400m Run 30 Burpees over Barbell