Workout of the Day

WOD 9/15/18

Team Conditioning Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters   Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in… Read more »

WOD 9/14/18

Barbell: Pausing Split Jerk 6 Sets of 2 Pause for a full 1 second in dip, and catch.   Conditioning: “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds.

GoFit 9/13/18

AMRAP x 12 Min 12 Push-ups 24 Russian KB Swings 12 Box Jumps   -Rest as needed-   Finisher 3 Sets :30 Russian Twists -Rest :15- :30 Lying Toe Touches -Rest :15-

WOD 9/13/18

Barbell: Tempo Deadlift 7 Sets of 3 Regular pull off ground, 5 second negative.   Conditioning AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30 Calorie Row

WOD 9/12/18

Midline Not For Time: 30 Weighted Sit-ups 40 V-Up 50 Sit-Ups -Rest 2 Minutes- 30 Empty Barbell Romanian Deadlift 40 Empty Barbell Good Mornings 50 Banded Good Mornings   Conditioning For Time: 200 Meter Run, 21 Deadlifts (245/165) 200 Meter… Read more »

GoFit 9/11/18

Front Squat 3 Sets 10 DB Front Squats Directly into… 1:00 Plank on elbows   -Rest 1:00 between sets-   AMRAP x 8 Minutes 6 DB Thrusters 12 Sit-ups 12 American KB Swings