Workouts

Workout of the Day Strength Strict Press 5/5/5/5 Single KB Front Squat 10/10/10/10 (5 per side) Take about 12 minutes to complete the work above from your square. Workout 35 Clusters**5 Burpees on Every minute (including the first minute) 14 min CAP **Weight today is athletes choice.  For some this workout could be done at … Read more

Workout of the Day Workout 3:00 on 1:00 off for 4 Rounds 24 Box Jumps   24 Double KB/DB Deadlifts Max Cal Bike Score = Total Cals on Bike Fitness: 35/26Performance: 53/35 Core :30 Side Plank :30 Side Plank :30 Single Arm Sit up :30 Single Arm Sit up4 Rounds DRIVE Workout 3:00 on 1:00 off … Read more

Workout of the Day 50 Cal Row 50 Push ups 40 Pull ups 30 Sit ups 40 Cal Row 40 Push ups 30 Pull ups 20 Sit ups 30 Cal Row 30 Push ups 20 Pull ups 10 Sit ups  28 min Time Cap Fitness: Take 10 cals off each rowPerformance: As written DRIVE Strength … Read more

Workout of the Day Strength Take 15 minutes to find a heavy 1 Rep Back Squat Workout 30 Front Squats 100 Double Unders 20 Front Squats 75 Double Unders 10 Front squats 50 Double Unders 12 min Cap Fitness: 95/65Performance: 115/75 Athletes: Lets see where are 1 rep back squat is after the 20 rep … Read more

Below is an important video from Geo about rising COVID numbers in Maryland, new Baltimore City Restrictions, and what we are asking of you to help keep us open! Workout of the Day Every 4:00 for 6 Rounds 400 M Run 10 Lateral Burpees over the Bar Max Clean and Jerks Fitness: 95/65 Performance: 155/105 … Read more

Workout of the Day 300/250 M Row 7 Thrusters 7 Burpees 7 Rounds 20 min Cap Fitness: 75/55Performance: 95/65 DRIVE Every 4:00 for 6 Rounds 12/9 Cal Row 200 M Run 10 Double DB Front Squats8 Renegade Rows (with Push up between each rep) (1 Rep = Left arm row, Right Arm Row Push up) … Read more

Workout of the Day Strength Every 90 seconds for 6 Rounds  6-10 Strict Pull ups (1-2 sets max) 6-10 V upsWorkout 10 Double DB Power Clean 20 Single DB Step up 60 Double Unders 12 min AMRAP Drive Workout 10 Double DB Power Clean 10 V ups 20 Goblet Lunges Rest 1 minute 4 Rounds … Read more

Workout of the Day 800 M Run 600 M Bike 400 M Row 20 Russian KB Swings 20 Push ups 3 Rounds 27 min Cap Fitness: 53/35 (cut 100 M off Bike and Row) Performance: 70/53 Drive 800 M Run 25 KB Swings 25 Push Press 3 Rounds

Workout of the Day Strength EMOM for 8 minutes 2 Power Snatch Workout 10 Power Snatch 50 Double Unders 2 Rounds Lower the Weight 10 Hang Snatch 20 Box Jumps 3 Rounds 15 min Cap Fitness: 95/65 (45/55) Performance: 135/95 (95/65) Drive Strength Every 2 minutes for 10 8 Bentover Single Arm Rows (per arm) … Read more

Workout of the Day Strength 20 Rep Back Squat Final week!! Flush WOD 30 Air Squats 20 Single Arm DB Push Press 10 Sit ups 10 min AMRAP Drive 30 Air Squats 20 Single Arm DB Push Press 10 Sit ups 15 min AMRAP