Work out of the Day

  • March 15th, 2018

    Work Out of the Day “Goat Day” On the Minute x 20 Odd: Movement 1 Even: Movement 2 Post score to Wodify. Box Brief **Save the Dates** Friday, March 16th – Open 18.4 Friday Night Lights  ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • March 12th, 2018

    Work Out of the Day Strength Front Squat 5-5-3-3-1-1-1, reps Metcon Amrap in 14 minutes 18.3 Redo or Run 200 or Row 250m 40 Abmat Sit-ups Row 200m or Run 150m 20 Burpees Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″] Amrap in 20 minutes Run 200 or Row 250m 40 Abmat Sit-ups Row 200m […]

  • March 9th, 2018

    Work Out of the Day Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Post to wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]  

  • March 7th, 2018

    Work Out of the Day EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power snatches + 7 Overhead squats Minute 4: 15/12 Calorie Row ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″] CF Basics EMOM x 16 (4 Rounds): Minute 1: […]

  • March 6th, 2018

    Work Out of the Day For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″] CF basics For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: KB Swings  

  • March 5th, 2018

    Work Out of the Day Strength Close Grip Bench Press 3-3-3-3-3, reps *10 (L/R) Arm Bent over DB rows between each set. Metcon In teams of two AMRAP in 15 min (You go, I go) 25om Row 15 Hand release push-ups Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • March 1st, 2018

    Work Out of the Day “Goat Day” On the Minute x 20: Odd – Movement 1 Even – Movement 2 Pick two movements that you want to practice.  OR Easy 5k Row (NOT for time) Post scores to Wodify. ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]