F.I.T. WOD, December 3, 2018

Warm-Up: 3 Steady Rounds 10 Push-ups 20 Hollow Rocks 30 Alternating Jumping Lunges 337.18 MetCon Part I: 6 Rounds (10:00Min. Time Cap): 6 Power Cleans (135/95) 10 Lateral Burpees Over Bar *Score is for time Part II: E2MOM x 5 RDS w/ 0:20 rest/transition 12/8 Cal on Bike OR Ski ME Kipping HSPU *Score is […]

F.I.T. WOD, November 30, 2018

Warm-Up: 3 Steady Rounds 1k Bike or 500 M Ski 20 ring rows or inverted pullups 0:30 wall facig hs hold 334.18 MetCon AMRAP 4:00 x 3 15 Dumbbell Box Step Overs 24/20″ 50/35lbs 50m Sandbag Carry 100/70lbs Max Strict Pull Ups in remaining time Rest 2:00 *Score is for total number of strict pull-ups […]

F.I.T. WOD, November 29, 2018

Warm-Up: 3 rounds 0:30 front support hold 10 strict toes to bar to 90 degrees 5/5 S.L. Box jumps 333.18 MetCon Buy-in: 50 weighted abmat sit-ups 7 rounds 30 double unders 12 wall balls (30/20)

F.I.T. WOD, August 25, 2018

237.18 Warm-up 4 Steady Rounds: 200M. Row 10 Empty BB Bench Press 15 Banded Pull Aparts Strength Bench Press (Find 2RM.) *Bench Press *Find 2RM Metcon Metcon (Time) 237.18 MetCon 400M. Sandbag Carry (150/100) *Each time you break, complete 5 burpees over bag *OPTIONS: Carry anything difficult, heavy and awkward Grunt Work 27-24-21-18-15-12-9: (Ladies cut […]

F.I.T. WOD, August 24, 2018

236.18 Warm-up 3:00Min. OVH Squat Mob. Then 3 Rounds: 10 Snatch Grip BTN Push Press 8 OVH Squats 6 Snatch Balance 4 Hang Power Snatch 2 Hang Squat Snatches Strength Power Snatch + Squat Snatch + Hang Squat Snatch (Find 1RM) *Find 1RM Metcon Metcon (Time) 236.18 MetCon 150 Air Squats 15 MUs 100 Air […]

F.I.T. WOD, August 23, 2018

235.18 Warm-up 2 Rounds: 15 Lower Trap Pull Ups 0:30sec. HS Hold Gymnastics 5:00Min. Kipping Practice Rig OR Rings 5:00Min. HS Work Push-Ups OR Walks OR Freestanding Metcon Metcon (AMRAP – Reps) 235.18 MetCon 7:00 AMRAP 16-12-8-4 Reps. DB Snatches DB Squats DB Burpees 3:00Min. REST 7:00 AMRAP 16-12-8-4 Burpee Box Jumps DB SA C+J […]

F.I.T. WOD, August 22, 2018

234.18 Warm-up 2:00Min./2:00Min. Couch Stretch Then 2 Rounds: 35/25 Cal. Row 35 Light KBS Strength Sumo Deadlift (1 x 3) *Find your 3RM for Sumo Deadlift Metcon Metcon (Time) 234.18 MetCon 3 Rounds: Row 500M. 50/50′ Regional Standard Walking Lunges (50/35) 15 Ring Dips *Lock down ring dip kip before starting. Grunt Work 7 Rounds: […]

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