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WODs

Workout of the day.

  • WOD 012321: Saturday Bro Down EMOMs & AMRAPs

    WOD 012321: Saturday Bro Down EMOMs & AMRAPs

    NovemFit & Hybrid: Movement Prep: 1 Round 3/3 Devil Presses 10 High Low Planks 5 Tempo Goblet Squats :30 of Jump Rope 10 OHWL Conditioning: Teams of Two One Works :30 / One Rests :30 25:00 EMOM – MAX EEFORT (A) :30 Devils Press / :30 Devils Press (35/25#) (B) :30 High Plank Shoulder Taps

  • WOD 012221: Friday’s We Party!

    WOD 012221: Friday’s We Party!

    NovemFit & Hybrid: Strength: FIT: Deadlift 18:00 (5 sets) 8 Reps at 50% *do not go up in weight – no dropping at the top* BC: 15:00 AMRAP 10 Burpee over Rower 15/12 Cal Row 200m Run Conditioning: For Time 2400 Meter Bike 400 Meter S.A. KB Farmers Carry (24/26kg) 1200 Meter Bike 40 Goblet

  • WOD 012121: Thursday Up and Over

    WOD 012121: Thursday Up and Over

    NovemFit & Hybrid: Strength: FIT 12:00 EMOM Minutes 1, 2, 3 = 3 Low Hang Power Snatches Minute 4, 5, 6,7 = 2 Touch and Go Squat Snatches Minutes 8, 9, 10,11,12 = 1 Squat Snatch (from the floor) *start light and add weight every minute or not… BC 12 Minute ALT EMOM A) 7-10

  • WOD 012021: Wednesday, Hey Hey Hey GoodBye!!!

    WOD 012021: Wednesday, Hey Hey Hey GoodBye!!!

    NovemFit & Hybrid: Strength: FIT: Back Squat 15:00 (5 sets) 8 Reps at 50% *do not go up in weight* BC: 12:00 AMRAP 30 SA Alt. DB Snatches (35/25) 30 Leg Lift w/ Twist (Twist is optional) 1200m Bike Conditioning: 10 RFT 10 Push Ups 10 Air Squats 10 S.A. DB Clean & Jerk (50/35#)BC

  • WOD 011921: Tuesday Pete and Repeat Are In A Boat…

    WOD 011921: Tuesday Pete and Repeat Are In A Boat…

    NovemFit & Hybrid: Strength: FIT & BC Run Repeats (3x) 800 Meters 2:00 Rest Between sets 20:00 Cap Conditioning: FIT & BC 9:00 AMRAP 20 Eye Level KB Swings (24/16kg) BC (16/12kg) 20 Wt. Step Ups (20″) (24/16kg) *hold however 20 BW Rev. Lunges BootCamp & Zoom: WOD 1: 20 Minute ME EMOM A) Alt

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