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

Warm-up 4 Steady Rounds 12 Goblet Squats 6 Strict HSPU (0:03 eccentric lower) 16/10 Calories on Bike 078.19 MetCon For Time 35-25-15 Wallballs 20/14lbs Box Jump Overs 24/20

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

Warm-up: 3 rounds 200-400 meter run 12 Double DB push press 12 Renegade rows (6/6) 077.19 MetCon AMRAP 15 Minutes 12/8 Calories on AAB 10 Chest to Bar 8 DBL DB Clean and Jerk 50/35s

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

Warm-up: 15:00 AMRAP 0:45 RUN on Ass Runner 25 hollow rocks 0:45 SKI 10/10 Wolf Raises 075.19 MetCon AMRAP 12 Minutes 3 Bar Muscle Ups 6 Thrusters 95/65lbs 20′ Handstand Walk

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

Warm-up: 3 rounds 12 KBS 12 KB Squats 1/2 Kneeling SH. CARs 1:00 Wall Sit 074.19 MetCon 19.4 OPEN WORKOUT (Time) For total time: 3 Rounds of: 10 Snatches (95/65) 12 BFB REST 3:00Min. Then… 3 Rounds of: 10 Bar MUs 12 BFB 12:00Min. Time Cap

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

Warm-up 10:00 AMRAP 6/6 1/4 KB Turkish Getups 12 Alternating Bird Dogs 6/6 1/2 kneeling KB/DB windmills 073.19 MetCon BIKE or RUNNING (Ass Runner) 3 x 3:00 (0:30 Rest) at > 57/47 RPM 1:00 Rest 3 x 0:40 (0:30 Rest) at > 65/55 RPM 1:00 Rest 3 x 2:00 (0:30 Rest) at > 60/50 RPM […]

F.I.T. WOD, March 13, 2019

Warm-up: 3 Steady Rounds: 80′ KB FR Carry + KB Farmer Carry 12 KB Goblet Squats 12 KB Deadlifts (Sumoish Stance) 12 Shoulder CARs (Lat. Focus) 072.19 MetCon EMOm x 12:00 Min. 1: 12/8 cal row Min. 2: 7 WBs + 7 C2B Pullups Min. 3: 30 DUs Min. 4: 7 KBs + 7 HSPU

F.I.T. WOD, March 12, 2019

Warm-Up: 12:00 AMRAP 5/5 SA DB Push Press + 5/5 SA DB Push Jerk 12 Banded Side Steps (X-band) 0:45 weighted wall sits 5 burpee box step ups (footwork practice) 071.19 MetCon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee […]

F.I.T. WOD, March 11, 2019

Warm-Up: 3 Rounds: 12/7 Cal Bike or Run 12 Strict Pull ups or Ring Rows 0:90 High Plank 070.19 MetCon 10 Rounds: 4 OVH Squats (155/105) 8 Push Ups 12 Double KB Clean (35/26)

F.I.T. WOD, March 9, 2019

Warm-Up: 12:00 AMRAP 10 Empty Bar Facing Burpees (Footwork Practice) 15 Empty BB Thrusters 20 Hollow Rocks 068.19 MetCon AMRAP 15 Min. 15/9 Cal Bike 10 Clean & Jerk (135/95) 15/9 Cal Bike 10 Clean & Jerk (155/105) 15/9 Cal Bike 10 Clean & Jerk (175/115) 15/9 Cal Bike 10 Clean & Jerk (195/125) 15/9 […]

F.I.T. WOD, March 8, 2019

Warm-Up: 2 Rounds: 20 alternating bird dogs (floor or bench) 0:30 standing double KB BU hold 10 (5/5) alternating box step ups 2 rounds 10 LT pullups 10 small kips on rig 10 (5/5) jumping lunges 067.19 MetCon 19.3 10:00 Timecap 200′ DB S.A. OVH walking lunge (50/35#) 50 S.A DB Box Step Ups 50 […]

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