F.I.T. WOD, February 25, 2019

Warm-Up: 3 Rounds: 1:00 bike (Unbroken) 12 KB Deadlifts 80′ KB farmers carry 12 KB Deadlifts 056.19 MetCon 3 Rounds: 20/12 Cal on Bike 20 Push Jerks (135/95) 20 Push Ups *REST 5:00MIN. BETWEEN METCONS Every 3 min. for 15 min. 50′ DB Front Rack Lunge (50/35) 12 DB Thrusters (50/35) 12 T2B

F.I.T. WOD, February 23, 2019

Warm-Up: 2k Ski 054.19 MetCon AMRAP 8 min. 100 D/Us 10 DB Burpee Box Overs (24/20″ & 50/35 DB) 100 D/Us 10 DB Burpee Box Overs 100 D/Us MAX Rep DB Burpee Box Overs

F.I.T. WOD, February 22, 2019

Warm-Up: AMRAP 3 min 15 Cal Bike 15 Burpees 053.19 MetCon 19.1 Workout 15:00Min. AMRAP: 19 Wall Balls (20/14#) 19 Cal. Row

F.I.T. WOD, February 21, 2019

Warm-Up: 3 Rounds: 80′ Unilateral Farmers Carry 12/12 SL KB Deadlifts 12-20 Neutral Grip Pushups (on rings OR Heavy KBs) 052.19 MetCon For Time: 150/100 Cal. Bike Every 2:00 including 0:00 ascending reps of burpees + goblet squats (2,2,4,4,6,6,8,8,etc.) until failure or 150/100 calories

F.I.T. WOD, February 20, 2019

Warm-Up: 3 Steady Rounds: 20 HS Shoulder Taps 15 Empty Bar OVH Squat 500m Bike 051.19 MetCon 4 Rouds: 500/450m Row 21 DB Deadlift (50/35)

F.I.T. WOD, February 19, 2019

Warm-Up: 3 Rounds: 15/20 Cal Row 10 Sit to Stands on Plate 30/30sec. Half Kneeling BU KB Hold 30sec. High Plank 050.19 MetCon Crossfit Games Open Workout 15.3: 14:00Min. AMRAP: 7 Ring Muscle Ups 50 Wall Balls (20/14) 100 DUs

F.I.T. WOD, February 18, 2019

Warm-Up: 3 rounds 0:30 weighted wall sit 0:20 ME KB front squats 0:45 weighted wall sit 0:35 ME KB front squats 2:00MIN. REST 049.19 MetCon AMRAP 4 min. x 3 12 Power Snatch (75/55) 11 Box Jump Overs (24/20) 10 Push Ups Rest 2 min. *Pick up where you left off. *REST 5:00MIN. IN BETWEEN […]

F.I.T. WOD, February 16, 2019

Warm-Up: 3 Rounds: 500/400M. Row 20′ Beast Crawl 15 Inverted Pull Ups 10 Pushups 047.19 MetCon AMRAP 4 min. x 3: 80′ DB Front Rack Walking Lunge (50/35) 10 DB Box Step Overs (24/20) Max Rep D/Us REST 2 min.

F.I.T. WOD, February 15, 2019

Warm-Up: 3 Steady Rounds: 15 Light Romanian Deadlifts 400m Run 20 pushups 046.19 MetCon AMRAP 3 min. X 3 rounds 100′ Shuttle 8 C2B 0:90 rest AMRAP 3 min. X 3 rounds 100’ Shuttle 8 HSPU 0:90 rest

F.I.T. WOD, February 14, 2019

Warm-Up: 3 rounds 12/8 cal bike 10/10 Powell raises 3 rounds 0:45 planks (side+front+side) 0:30 rest 045.19 MetCon 1:00 work/1:00 rest 15/10 cal bike + ME DB snatches (50/35#) Complete 100 DB snatches (total)

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