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So far Get Friday has created 1525 blog entries.

191129

Workout Of the Day ROOKIE / ALL LEVELS "Singled Out" A. 3 Rounds: 1 Minute Wallballs 1 Minute Single Arm Dumbbell Snatches 1 Minute Box Jumps 1 Minute Single Arm Dumbbell Clean and Jerks 1 Minute Calorie Row 1 Minute Rest INTERMEDIATE "Singled Out" A. 3 [...]

191128

Workout Of the Day ROOKIE / ALL LEVELS "Old MacDonald" A. 5 Rounds for time: 100 Meter Farmers Carry 30 AbMat Sit-ups 30 Meter walking lunges INTERMEDIATE "Old MacDonald" A. 5 Rounds for time: 100 Meter Farmers Carry 24/16Kg 30 AbMat Sit-ups 30 Meter Kettlebell Front [...]

191127

Workout Of the Day ROOKIE / ALL LEVELS "Double Jointed" A AMRAP 16 minutes: 15 Overhead Squats 30 Double Unders 15 Deadlifts 30 Double Unders INTERMEDIATE "Double Jointed" A. Pausing Overhead Squat Build to a Heavy Single (3 Second Pause) B. AMRAP 16 minutes: 15 Overhead [...]

191126

Workout Of the Day ROOKIE / ALL LEVELS "Sea Horse" A. 3 Rounds for time: 1000 Meter Row 800 Meter Run 20 Burpees INTERMEDIATE "Sea Horse" A. 3 Rounds for time: 1000 Meter Row 800 Meter Run 20 Burpees NEWS / INFOS  No special news [...]

191125

Workout Of the Day ROOKIE / ALL LEVELS "Randy Savage" A. AMRAP 12 minutes: 3 Rounds of Macho Man 15 Knees to elbows *Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks INTERMEDIATE "Randy Savage" A. Macho Man Complex Build to Heavy Complex: 3 [...]

191124

Workout Of the Day ROOKIE / ALL LEVELS “WOD and Chill” Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you! [...]

191123

Workout Of the Day ROOKIE / ALL LEVELS "4th Down" A. AMRAP 4: 15/12 Calorie Row 15 Kettlebell Swing 15 Thrusters Rest 4 Minutes AMRAP 4: 12/9 Calorie Row 12 Kettlebell Swing 12 Thrusters Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings 9 Thrusters [...]

191122

Workout Of the Day ROOKIE / ALL LEVELS "Power Bar" A. AMRAP 12 minutes: 9 Hang Power Cleans 12 Push-ups 15 Deadlifts INTERMEDIATE "Power Bar" A. Power Clean Complex Build to a Heavy Complex: 1 Hang Power Clean 1 Power Clean B. AMRAP 12 minutes: 9 [...]

191121

Workout Of the Day ROOKIE / ALL LEVELS "Climbing Annie" A. 10-20-30-40-50: Double Unders AbMat Sit-ups After Each Set: Pull ups (5-10-15-20-25) INTERMEDIATE "Climbing Annie" A. 10-20-30-40-50: Double Unders AbMat Sit-ups After Each Set: Rope Climbs (1-2-3-4-5) NEWS / INFOS  No special news today / Pas [...]

191120

Workout Of the Day ROOKIE / ALL LEVELS "Step Aerobics" A. 3 Rounds For Time: 30 Dumbbell False Slams 20/14 Calorie row 10 Single Dumbbell Box Step-ups (Each Side) INTERMEDIATE "Step Aerobics" A. Back Squat Complex Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) [...]

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