Note On Friday’s &

Saturday’s

Coaches Pick Or Makeup day.

Saturday’s Are Intro To ProjectFit @ 9:15 am Newbies Welcome!

April 11, 2024

04.12.24 Workout

Dallas 5As many reps as possible in 5 mins of:Burpee– Rest 1 min –AMRAP in 5 mins of:7 Deadlifts, 155/115 lbs7 Box Jumps, 24/20 in– Rest 1 min –As many reps as possible in 5 mins of:Dumbbell Turkish Get-up, 40/20…

April 11, 2024
April 10, 2024

04.11.24 Tabata

“Tabata” – Medicine Ball Cleans, ATG Split Squats, Mountain Climbers, and 3 more : 8 x 20 secs / 10 secsTabata Medicine Ball CleanTabata ATG Split SquatTabata Mountain ClimberTabata Kettlebell SwingTabata Tibialis RaiseTabata Burpee The Tabata interval is 20 secs…

April 10, 2024
April 9, 2024

04.10.24 John’s 52nd B-Day Workout  #suck-less

Chipper: Deadlifts, Hang Cleans, Front Squats, and 7 moreFor time:52 Deadlifts, pick load52 Hang Cleans, pick load52 Front Squats, pick load52 Push Press, pick load52 Knees-to-elbows (seated)s52 Pull-ups52 Air Squats52 Push-ups52 AbMat Sit-ups52 Dumbbell Devil Press, pick load

April 9, 2024
April 8, 2024

04.09.24 WORKOUT

AMRAP 20 mins: 100 m, Kettlebell Swings, Abdominal Exercises, and 2 moreComplete as many rounds as possible in 20 mins of:Run, 100 m20 Kettlebell Swings20 Abdominal ExercisesRun, 100 mRest 30 secs5 Deadlifts, 1x bodyweight

April 8, 2024
April 7, 2024

04.08.24 ProjectFit 2x Station Wod

2 RFT: Push-ups, Banded Side Steps, Alternating Kettlebell Snatches, and 9 more2 rounds for time of:2x [ Push-up, 1 min + Banded Side Step, 1 min ]Rest 1 min2x [ Alternating Kettlebell Snatch, 1 min + Single Leg Line Jump,…

April 7, 2024
April 4, 2024

04.05.2024 Workout

Wood5 rounds for time of:Run, 400 m10 Burpee Box Jumps, 24/20 in10 Sumo Deadlift High-pulls, 95/65 lbs10 Thrusters, 95/65 lbsRest 1 min Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in…

April 4, 2024
April 3, 2024

04.04.24 ProjectFit FGB

ProjectFit FGB Style April 20223 RF-ME / 1 min Stations: Row Calories, Reverse Crunches, 1 Arm Db Thrusters, and 3 more3 rounds, 1 min per station, for max reps of:Row CalorieReverse Crunch1 Arm Db Thruster, pick loadLunge, pick loadSumo Deadlift…

April 3, 2024
April 2, 2024

04.03.24 Workout

AMRAP 20 mins: Pull-ups, Bulgarian Split Squats, Bulgarian Split Squats, and 3 moreComplete as many rounds as possible in 20 mins of:5 Pull-ups5 Bulgarian Split Squats5 Bulgarian Split Squats10 Lying Tricep Extensions10 Seated Dumbbell Bicep Curls30 Jump Ropes

April 2, 2024
March 31, 2024

04.01.2024 Project fit #4

Project Fit # 4 EnduranceChipper: 800 m, Air Squats, Kettlebell Swings and 3 moreFor time:Run, 800 m100 Air Squats75 Kettlebell Swings, 53/35 lbs50 Burpees25 Turkish Get-ups, 35/26 lbsRun, 1 mi

March 31, 2024
March 28, 2024

03.29.2024 WORKOUT

Philip PettiFor Time:20 Thrusters, 135/95 lbs20 Burpees20 Cleans, 135/95 lbs20 Sit-ups20 Shoulder-to-Overheads, 135/95 lbs20 Push-ups20 Overhead Squats, 135/95 lbs20 Handstand Push-ups20 Front Squats, 135/95 kg20 Air Squats This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY,…

March 28, 2024
March 27, 2024

03.28.2024 Workout

FT: 800 m; Back Squats, Push Jerks, Back Squats and 5 more; 800 mFor time:Run, 800 m– then –10 Back Squats1 Push Jerk9 Back Squats2 Push Jerks8 Back Squats3 Push Jerks7 Back Squats4 Push Jerks– then –Run, 800 m Athlete…

March 27, 2024
March 26, 2024

03.27.2024 Chipper

Chipper: Kung Fu Jumping Jacks, L Arm Turkish Get-ups, Goblet Squats, and 14 moreFor time:30 Kung Fu Jumping Jacks15 L Arm Turkish Get-ups, pick load30 Goblet Squats, pick load15 R Arm Turkish Get-ups, pick load30 Goblet Squats, pick load30 Single…

March 26, 2024
March 25, 2024

03.26.2024 AMRAP

AMRAP 40 mins: Tire Hammers, Backwards Load Sled Drags, Weighted Step-ups, and 5 moreComplete as many rounds as possible in 40 mins of:Tire Hammers, 5 minsBackwards Load Sled Drag, 3x bodyweight, 5 minsWeighted Step-up, 5 minsBridge, 5 minsDumbbell Snatch, pick…

March 25, 2024
March 24, 2024

03.25.2024 WORKOUT

4 RF-ME / 1 min Stations: Wall Balls, Sledge Hammer Strikes, Shuttle Runs, and 2 more4 rounds, 1 min per station, for max reps of:Wall Ball, 20/16 lbsSledge Hammer StrikeShuttle RunReverse CrunchBulgarian Split SquatRest 1 min Rotate immediately to the…

March 24, 2024
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