Teams of 3For Time400 Meter Team Run80/60 Calorie Row80 Box Jump Overs 80 Air Squats80 DB Power Snatches80 Air Squats80 Box Jump Overs 80/60 Calorie Row400 Meter Team Run
Workout of the Day
WOD 12/7/19
Conditioning Teams of 3For Time (30 Minute Cap):800 Meter Team Wreck Bag Run (50/35)80/60 Calorie Row80 Box Jump Overs (24/20)80 Overhead Squats (95/65)80 Hang Power Snatches (95/65)80 Overhead Squats (95/65)80 Box Jump Overs (24/20)80/60 Calorie Row800 Meter Team Wreck Bag… Read more »
GoFIT 12/6/19
On the Minute x 3:10 Burpee Box Jump Overs … Rest 1 MinuteOn the Minute x 3:10 Burpee Box Jump Overs … Rest 1 MinuteOn the Minute x 3:10 Burpee Box Jump Overs Rest 3:00 50 Weighted Sit Ups
WOD 12/5/19
Tempo Deadlift EMOM EMOM x 7… 1 Deadlift with: 5 Seconds Up5 Seconds Down Conditioning (Cap 26:00) For Time:500M Row, 15 Chest to Bar Pull-Ups, 2 Deadlifts500M Row, 15 Chest to Bar Pull-Ups, 4 Deadlifts500M Row, 15 Chest to Bar… Read more »
GoFIT 12/5/19
For Time:500M Row, 15 Ring Rows, 2 DBL DB Deadlifts500M Row, 15 Ring Rows, 4 DBL DB Deadlifts500M Row, 15 Ring Rows, 6 DBL DB Deadlifts500M Row, 15 Ring Rows, 8 DBL DB Deadlifts500M Row, 15 Ring Rows, 10 DBL… Read more »
WOD 12/4/19
Strength Bench PressBuild to Heavy Set of 5 ConditioningAMRAP 3:9/6 Calorie Assault Bike12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3:9/6 Calorie Assault Bike8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3:9/6 Calorie Assault Bike4 Power Snatches (135/95)
GoFIT 12/4/19
AMRAP 3: 9/6 Calories Assault Bike 12 DB Power Snatches Rest 3 MinutesAMRAP 3:9/6 Calorie Assault Bike 8 DB Power SnatchesRest 3 MinutesAMRAP 3:9/6 Calorie Assault Bike 4 DB Power Snatches
WOD 12/3/19
Body Armor3 Giant Sets:14 Front Rack Step Back Lunges21 Glute BridgesRest 3 Minutes Between Sets. Conditioning (Cap 21:00)3 Rounds:400 Meter Run10 Power Cleans (155/105)500 Meter Row10 Push Jerks (155/105)
GoFit 12/3/19
AMRAP 15 20 Shuttle Runs 10 DB Cleans 500M Row 10 DB Press
GoFit 12/2/19
AMRAP 9: 35 Jump Rope 25 Air Squats 15 KB Swings Rest 3:00 AMRAP 3: DB Power Cleans