Daily WOD

Intermediate Strength: 6 Rounds – 4 Weighted push-ups @ 21×2 4 Front squats @ 70 – 75% Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Chair pose x 20 sec Metabolic Conditioning: 3 Rounds – 30 Burpees 20 Box jumps 20 Pull-ups Beginner Strength: 6... READ MORE

Intermediate Strength: Every 90 seconds for 18 minutes (3 sets of each) – 8 Deadlifts @3111 8 Bar rows @ 2111 16 Banded lat pushdowns @ 1010 Muscular Endurance: Every 2 minutes, for 12 minutes (2 sets) of – Station 1: 8 – 10 Supinated ring rows @ 2111 Station 2: 12 Reverse snow... READ MORE

Intermediate Strength: Every 90 seconds for 6 rounds – Intervals 1 & 2: 5 Power clean + front squats Intervals 3 & 4: 4 Power clean + front squats Intervals 5 & 6: 3 Power clean + front squats Advanced complete squat cleans Muscular Endurance: 4 – 5 Rounds – 1... READ MORE

Intermediate Strength: 5 Rounds – 5 Back squats @ 55 – 65% 5 Floor presses @ 55 – 65% Muscular Endurance: Every 90 seconds, for 18 minutes (3 sets) of: Station 1: 15 Tempo push-ups @ 1111 Station 2: Suitcase carry + waiter’s carry x 180 feet (left arm overhead) Hold a heavy DB or... READ MORE

Intermediate Strength: 5 Rounds – 4 Deadlifts @ 70 – 75% 5 Pull-up negatives Muscular Endurance: Complete 2 rounds completing 30 seconds on each side at the following stations – Station 1: Banded Palloff hold Station 2: Banded lateral monster walk Station 3: Single leg hip bridge... READ MORE

Intermediate Strength: One-rep max make-up or retest *Complete a one-rep max lift that you either missed or would like to test again. An alternate strength will be provided for those that need it as well.   Muscular Endurance: 5 Rounds – 10 Banded leg curls 8 Ring assisted... READ MORE

Intermediate Strength: One-rep max make-up or retest *Complete a one-rep max lift that you either missed or would like to test again. An alternate strength will be provided for those that need it as well.   Muscular Endurance: 5 Rounds – 5 Deadlifts @ 65% 4 Kettlebell lunges... READ MORE

Intermediate Strength: Find your front squat one-rep or three-rep max! Metabolic Conditioning: Complete 4 rounds of the following – 10 Box jump overs 15 Med ball slams 10 Sprints (30 ft = 1) Rest x 2 minutes *Time your rounds individually completing each round as quickly as... READ MORE

Intermediate Strength: Find your front squat one-rep or three-rep max! Metabolic Conditioning: 6 Rounds – 8 Pull-ups 12 Thrusters 15 Sit-ups Mobility: Pidgeon x 90 sec / side Miley stretch x 90 sec Beginner Strength: Find your goblet squat five-rep max or seven-rep max! Metabolic... READ MORE