Daily WOD

  Intermediate Strength: Clean + jerk – 5,5/4,4/3,3 Muscular Endurance: 4 Rounds – Handstand hold x 45 sec 12 Dips (neutral grip) Metcon: 40 Wall ball 400 Meter run 40 Burpees 400 Meter run 40 Wall ball Beginner  Strength: Med ball clean + press –... READ MORE

  Intermediate Strength: Weighted pushup  – 6 x 5 Muscular Endurance: 8 minute AMRAP – 4 sprinter step ups / side Hang power snatch x 10 or 5 / side using DB or KB Metcon: EMOM for 15 minutes or ALAP – 5 Supinated Pullup 10 Sit-up 15 Squats *Modify to (4,8,12) or... READ MORE

The kettlebell windmill. It’s not as flashy as the swing or snatch, but don’t kid yourself, this is a must in your kettlebell lineup. Windmill benefits include: Stabilization of the shoulders Stabilization of the lumbar spine (lower back) Thoracic spine mobility Hip mobility... READ MORE

Intermediate  Strength: Front rack lunge – 6 x 4 Agility and Speed Work: Speed ladder drills – High Knees Lateral hops Muhammed Ali’s Explosive side to side squat hops Lateral lunge hops icky shuffle Metcon: Timed cone drills – Long skip, back-shuffle, Sprint x 3 Leaps,... READ MORE

  Intermediate Strength: Push press 3 x 5 Add 20% to push press weight, then: Push jerk  – 3 x 5 Muscular Endurance Kettlebell pyramid – 4/5/6/7/6/5/4   (reps) Squat clean / arm Snatch / arm Swing / arm Figure 8 / direction Around the world / direction *All exercises... READ MORE

  Intermediate Strength: Barbell row  – 4 x 10 *Pullups if not present on 9/13 * Muscular Endurance 5 Rounds: 12 Back squats (5# heavier than on 8/23) Complete squats in 2 sets 400 Meter run Mobility: Super couch stetch Bow stretch Cat Cow Beginner  Strength: Barbell... READ MORE

  Intermediate Strength:                                               4 x 8 Deadlift Muscular Endurance                         5 Rounds: 6 Pullups 10 Dips Metcon:                                                  3 Rounds for max reps 40 sec work / 20 sec rest: Jump Rope... READ MORE

Intermediate Strength:                                           5 x 2 Snatch Complex: 2 Snatch to bottom hold 2 Snatch balance 2 High hang snatch Muscular Endurance                      4 Rounds: *Buy in – 20 V-ups* 100 Meter farmer carry 20 Pushups 20... READ MORE

How do you lift an elephant ? One movement at a time! The average adult elephant weighs between 6000 and 13000 pounds. This game involves lifting that weight from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like.  ... READ MORE