STRENGTH 3 Rounds of Power Clean: AMRAP 20 Seconds: Max Reps @ 70% – Rest 40 Seconds – AMRAP 30 Seconds: Max Reps @ 75% – Rest 30 Seconds – AMRAP 40 Seconds: Max Reps @ 80% – Rest 1:20… Read more »
WOD 1/23/20
Workout of the Day
GoFIT 1/21/20
Cap 15:00 3 Rounds: 12 Burpees Over Dumbbell 18 DB Press Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches 18/15 Calorie Assault Bike or 25/20 Cal Row
WOD 1/21/20
MIDLINE (Cap 3 Giant Sets: 10 Slow Ring Mountain Climbers 30 Seconds Ring Plank Hold Rest 1:00 CONDITIONING (Cap 18:00) 3 Rounds: 12 Burpees Over Dumbbell 18 Chest to Bar Pull-ups Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches (50/35)… Read more »
GoFIT 1/20/20
4 Rounds: (Cap 14:00) 50 Air Squats 20 DB Power Clean & Jerks
GoFIT 1/18/20
3 Rounds (Cap 15:00) 20 Cal Bike 20 DB Snatch 20 Thrusters
WOD 1/18/20
Conditioning (Team) Teams of 3: For Time (30 Minute Cap): 75/50 Calorie Bike 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/50 Calorie Bike 60 Power Snatches (95/65) 60 Thrusters (95/65) 75/50 Calorie Bike 45 Power Snatches (115/85) 45 Thrusters (115/85)… Read more »
WOD 1/17/20
Strength 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Second Pole Prying Conditioning “Marston” AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar Facing Burpees Honoring Blake Marston, a fellow CrossFitter, on… Read more »
GoFIT 1/17/20
AMRAP 15 10 KB Deadlift 15 V-Ups 20 Wall Balls
WOD 1/16/20
Strength Push Press 4 Sets of 6 Rest 2 Minutes Between Sets Conditioning 5 Rounds: 1 Minute Bike 1 Minute Reverse Lunges 1 Minute Kettlebell Swings (53/35) 1 Minute Rest
GoFIT 1/16/20
4 Rounds of: 1 Minute Row 1 Minute Reverse Lunges 1 Minute Kettlebell Swings (53/35) 1 Minute Rest
