Daily WOD

  Intermediate Strength: 5 Rounds – 5 Front squats @ 2111 5 Supinated pull-ups *Complete 5 tempo inverted rows @ 2112 if you are not able to do strict pull-ups Metabolic Conditioning: Complete the following for time – 400 Meter run 40 Alternating single arm dumbbell snatches... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 7 rounds: Rounds 1 – 2: 8 Hang power cleans Rounds 3 – 4: 6 Hang power cleans Rounds 5 -7: 4 Hang power cleans Muscular Endurance: 5 Rounds for time – 6 Deadlifts 8 Pull-ups 10 Push presses *Go... READ MORE

  Intermediate Strength: 12 Turkish get ups (6 / side) *Take your time and go heavy Muscular Endurance: 4 Rounds – 8 Kettlebell good mornings 8 Supinated barbell rows 8 Alternating chest presses / side Metabolic Conditioning: 6 Rounds – 6 Plank up downs (3 / side) 10 Plank... READ MORE

  Intermediate Strength: 5 Rounds – 3 Back box squats @ 80% 5 Dips 7 Supinated ring rows Benchmark # 1: Karen – 150 Wall balls Benchmark # 2: Annie – 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a jump rope movement in which the rope makes 2 rotations... READ MORE

  Intermediate Strength: 5 Rounds – 5 Deadlifts @ 65 – 75% 5 Floor presses @ 65 – 75% Metabolic Conditioning: Complete the following in teams of two alternating full rounds for time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Goblet squats (heavy) Hand... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 18 minutes (4 rounds each): Station 1: 6 Ring assisted pistols / side Station 2: 6 Pull-up negatives Station 3: 6 Alternating one arm rows / side @ 2111 Monsters Inc. complete unassisted pistols and... READ MORE

  Intermediate Strength: 4 Rounds – 8 Deadlifts @ 50 – 60% 8 Supinated pull-ups Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Static lunge x 12 sec / side Handstand x 15 sec Hollow body x 30 sec Metabolic Conditioning: 3 Rounds – 15 Burpees 25 Oblique mountain climber... READ MORE

  Intermediate Strength: 5 Rounds – 5 Natural hamstring curls 6 Judo push-ups 7 Dumbbell front reverse lunges / side Metabolic Conditioning: 3 Rounds – Complete 45 sec at each station with 20 sec rest between stations – Station 1: Pull-ups Station 2: Reach to sky sit-ups... READ MORE

    Intermediate Strength: Part 1: Take 10 minutes to find a deadlift 4-rep max Part 2: 4 Rounds – 4 Deadlifts @ 75 – 85% of 4-rep max established in part 1 (above) 8 T-bar rows Benchmark Workout: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Finisher:... READ MORE