F.I.T. WOD, December 31, 2018

HAPPY NEW YEAR!!! Warm-Up: 2 Steady Rounds
Bike 1k on Assault bike 5/5 KB FR reverse lunges 0:30/0:30 side plank 15 split jerk walk outs 10 BTN jerk drive + split jerk (0:03 pause, empty BB) 343.18 MetCon For Time 2 Rounds: 40/24 Calories on Bike 20 Hang Clean and Jerk 135/95lbs

F.I.T. WOD, December 28, 2018

340.18 MetCon 4 Rounds for Time: 3 Rope Climbs 15 GHD Situps 40ft. HS Walk

F.I.T. WOD, December 27, 2018

Warm-Up: 2 rounds 35/27 cal row 8/8 SL KB deadlifts 8/8 KB presses 359.18 MetCon 4 rounds 0:30 hard bike 4/4 KB deadlift+swing+clean+press+rev. Lunge :90 rest 03:0 hard row (damper at 10) 2 sandbag cleans 20’ sandbag carry + 4 box stepups 20’ sandbag carry 2 sandbag cleans

F.I.T. WOD, December 26, 2018

358.18 MetCon 10Min. AMRAP: 5 Pull-Ups 10 OH Squats (115/85) 200M. Run

F.I.T WOD, December 22, 2018

Warm-Up: 4 Rounds: 10 KB Deadlifts 5/5 Cossacks :30 High Plank 356.18 MetCon Partner Workout: 50 Cal. Bike 50 Wall Balls 50 Pull-Ups 50 Alt. Pistols 50 Push-Ups 50 Cal. Row 51 HSPU

F.I.T. WOD, December 21, 2018

355.18 MetCon (option I) 30 Clean & Jerks (115/80) 50 Box Jump Overs 10 Bar Muscle Ups 355.18 MetCon (option II) 12 Days of X-Mas WOD 1 MU 2 Power Snatch (95/65) 3 C & J (95/65) 4 DB OVH Squats (50/35) 5 Pull-Ups 6 Pistols 7 Abmat Situps 8 Power Cleans (95/65) 9 T2B […]

F.I.T. WOD, December 20, 2018

354.18 MetCon Death by Cardio Min. 1: cal bike Min. 2: cal ski Min. 3: cal row Min. 4: rest *Men: start at 10 cals (max 20 cal.) *Women: start at 5 cals (max 15 cal.)

F.I.T. WOD, December 19, 2018

Warm-Up: 3 rounds 0:30/0:30 1/2 kneeling KB bottoms up hold 15 KBS 15 KB squats (same weight KB) 5/5 standing windmills 353.18 MetCon 10 Rounds for Time (with a partner): 3 Ring MUs 51 Double Unders

F.I.T. WOD December 18, 2018

Warm-Up: 3 rounds10(5/5) weighted box stepups5/5 banded skater hops10 B.B. jump squats 352.18 MetCon 20-18-16-14-12-10-8-6:Alt. DB Snatch (50/35)Cal. Bike 5:00Min. REST 3:00Min. Time Cap: Max Power Clean

F.I.T. WOD, December 17, 2018

Warm-Up: Floss quads above the kneeTHEN2 Steady Rounds: 1k on Bike30 Alt. Jumping Lunges15 Banded Good Mornings 351.18 MetCon 7Min. AMRAP: 3 Thrusters (115/80) 5 Burpees Over Bar 1 MU

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