Workout of the Day

WOD 12/19/19

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Strength4 Giant Sets:16 Weighted Sit-ups12 Romanian Deadlifts8 Pausing Barbell RowsRest 2 Minutes Between Sets. Conditioning (Cap 10:00)For Time:3 Legless Rope Climbs6 Power Cleans 185/1259 Front Squats 185/1252 Legless Rope Climbs4 Power Cleans 185/125  6 Front Squats 185/125  1 Legless Rope Climb2 Power Cleans 185/125  3 Front… Read more »

WOD 12/18/19

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Strength: Push Press 4 Sets of 6 Rest 2 Minutes Between Sets. We are aiming to start at 90-100% of our recently completed 10RM Push Press.Conditioning AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Thrusters (155/105)

WOD 12/17/19

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Gymnastics Skill0:00-3:003 Deficit Strict Handstand Push-ups:15 Second Hanging L-Sit 3:00-6:003 Deadstop Handstand Push-ups6 Strict Toes to Bar 6:00-9:003 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down):15 Seconds Handstand Practice ConditioningAMRAP 4:27/21 Calorie Row27 Burpees27 Chest to Bar Pull-ups… Rest… Read more »

GoFIT 12/17/19

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AMRAP 3: 15/9 Cal Row 21 Burpees 21 Ring Rows Rest 3 Minutes AMRAP 3: 15/9 Calorie Row 15 Burpees 15 Toes to Bar … Rest 3 Minutes AMRAP 3: 15/9 Calorie Row 9 Burpees 9 Hollow Rocks

WOD 12/16/19

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Strength Back Squat Waves (Week #2)Set 1: 6 RepsSet 2: 4 RepsSet 3: 2 Reps3 Minutes RestSet 4: 6 RepsSet 5: 4 RepsSet 6: 2 Reps3 Minutes RestSet 7: 6 RepsSet 8: 4 RepsSet 9: 2 Reps Conditioning“Power Move”AMRAP 10:6… Read more »

WOD 12/14/19

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Conditioning Teams of 34 Rounds For Time (30 Minute Cap):75/60 Calorie Assault Bike60 Toes to Bar45 Power Cleans30 Power Snatches Round 1: 95/65Round 2: 115/85Round 3: 135/95Round 4: 155/105