Daily WOD

Intermediate Strength: Every 90 seconds for 5 rounds – 4 Power cleans Complete power cleans from the floor Muscular Endurance: Complete the following every 90 seconds for 6 rounds – Station 1: 8 Sumo deadlifts Station 2: 5 Pull-ups, 8 Push-ups Complete pull-up negative if you are... READ MORE

Intermediate Strength: Choose a one-rep max to make up or re-test OR Every 2 minutes for 20 minutes (5 sets of each): Station 1: 4 Barbell lunges / side Station 2: 1 Strict press, 2 Push-presses, 3 Push-jerks Metabolic Conditioning: Complete 3 rounds of the following working for... READ MORE

Intermediate Strength: Choose a one-rep max to make up or re-test OR 4 Rounds – 6 Front squats @ 60 – 65% 8 Supinated ring assisted pull-ups Muscular Endurance: 4 Rounds – 8 Barbell curls 8 Dips Banded farmer carry x 180 ft Metabolic Conditioning: 8 Rounds – 10 Med ball... READ MORE

Intermediate Strength: 5 Rounds – 3 Deadlifts @ 80% 3 Floor presses @ 80% Muscular Endurance: 4 Rounds – 8 One arm rows (left) 8 Good mornings 8 One arm rows (right) Hanging kettlebell walk x 120 feet Metabolic Conditioning: 10 Min AMRAP – 6 Pull-ups 8 Push-ups 8 Hang power... READ MORE

Intermediate Strength: 5 Rounds – 5 Deadlifts @70% 5 Push jerks @ 70% Metabolic Conditioning: 100 Jumping jacks 100 Russian twists (50 / side) 80 Frog jumps 80 High knees (40 / side) 60 Kettlebell swings 50 Squat thrusts 40 Wall balls 30 Frog jumps 20 Kettlebell crossovers (10 /... READ MORE

Intermediate Strength: 12 Turkish get ups (6 / side) Go heavy Muscular Endurance: Every 75 seconds for 3 rounds – 8 Dumbbell curls / side 10 Ring assisted pull-ups 10 Supine med ball leg curls 8 Dips Metabolic Conditioning: 5 – 6 rounds individually for times – 8 Hang power... READ MORE

Intermediate Strength: Every 90 seconds for 6 rounds – Rounds 1 – 3: 4 One arm snatches / side Rounds 4 – 6: 3 One arm snatches / side 6 Rounds – 2-3 Back squats @ 80% 3 Weighted push-ups Metabolic Conditioning: For max reps: 7 Minutes of burpee box jump-overs Make... READ MORE

Intermediate Strength: Find your lunge 3 rep-max Muscular Endurance: 4 Rounds – 8 Deadlifts @31×1 8 Presses @21×1 8 Bar rows @ 21×1 Metabolic Conditioning: Complete 5 Rounds working for 30 seconds at each station with 10 seconds rest between stations – Station 1:... READ MORE

Intermediate Strength: Find your lunge 3 rep-max Muscular Endurance: Complete 4 Rounds working for 15 seconds at each station with 25 seconds rest between stations – Station 1: Goblet squats Station 2: Supinated ring assisted pull-ups Station 3: Dumbbell skull crushers Station 4:... READ MORE