Workout of the Day

WOD 11/6/18

Strict Gymnastics: AMRAP 5 at Each (10 Minutes Total): 1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups 2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows   Conditioning For Time: (16:00 Cap) 21… Read more »

WOD 11/5/18

Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)   5 Rounds For Time: (15:00 cap) 20/14 Calorie… Read more »

GoFit 11/5/18

6 Sets: :20 Bike Sprint -Rest :40- *Start at 70% effort and build to an all out SPRINT   -Rest 3:00 b/w workouts-   AMRAP x 10 min 10 Push-ups 10 Hollow Rocks 10 Step-ups

GoFit 11/2/18

Warm up 2 rounds 5 ring rows 10 hollow rocks 5 tempo push ups 10 supermans 5 kip swings   For time: (18 min time cap) 25-20-15-10-5 Push ups cal row hanging knee raises or tuck-ups

WOD 11/2/18

Clean and Jerk Skill On the Minute x 5: Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3)   Directly Into…   On the Minute x 5: 2 Squat Cleans + 1 Split Jerk (70)   Conditioning 3 Rounds… Read more »

WOD 11/1/18

Snatch Skill On the Minute x 5: Power Snatch + Hang Squat Snatch (60-63-65×3)   Directly Into…   On the Minute x 5: 2 Squat Snatches (70)   For Time: (15:00 Cap) 50/35 Calorie Row 35 Lateral Barbell Burpees 50… Read more »