Daily WOD

  Intermediate Benchmark Workout: Linda 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be... READ MORE

    Intermediate Strength: 4 Rounds –   8 Goblet squats 6 One arm rows / side Muscular Endurance: 4 Rounds – 4 tall box jumps 6 Hip dips / side 6 Hollow body rocks Metabolic Conditioning: 3 Rounds – In teams of two, spend 90 seconds at each station completing as... READ MORE

  Intermediate Clean warm-up: 3 Rounds: 3 Deadlifts 3 Strict high pulls 3 Hip drive high pulls 3 power clean tracers 3 Muscle cleans 3 Power cleans 3 Front squats Strength: Every 90 seconds for 6 rounds complete the corresponding number of cleans for each round… Round 1... READ MORE

  Intermediate Strength: 5 Rounds – 5 Deadlifts @ 60 – 70% 5 Supinated pull-ups Metabolic Conditioning: 3 Rounds for max reps – Run x 90 sec (30 ft = 1) Rest x 60 sec Burpees x 90 sec Rest x 60 sec Kettlebell step-ups x 90 sec Rest x 60 sec Run x 90 sec (30 ft = 1) Rest... READ MORE

  Intermediate Strength: Part 1: Take 10 minutes to find a squat 3-rep max Part 2: 4 Rounds – 3 Squats @ 80 – 85% of 3-rep max established in part 1 (above) 6 Curls 6 Dips Benchmark #1 Fran: 21 – 15 – 9 Thrusters Pull-ups Benchmark #2 Annie: 50 – 40 – 30 – 20 – 10... READ MORE

  Intermediate Strength: 4 Rounds – 4 Natural hamstring curls 6 Bench presses (using either dumbbells or a barbell) 8 T-Bar rows Metabolic Conditioning: In teams of two, alternating movements throughout, complete as many rounds as possible in 30 minutes of: 25 Air squats 20... READ MORE

  Intermediate Strength: Every 75 seconds for 5 rounds, complete the following… 4 One arm snatches / side Take it to the next level: complete power snatches Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Handstand x 15 sec Push-up hold x 10 sec Plank x 30 sec Rest x 40... READ MORE

  Intermediate Strength: Inverse Tabata A – Sumo deadlifts Hollow body rocks Inverse Tabata B – Supinated pull-ups Dumbbell front racked lunges Inverse Tabata C – Deadlifts (standard) Alternating dumbbell curls Inverse Tabata A – Dumbbell front racked lunges Hollow body... READ MORE

    Intermediate Strength: 5 Rounds – 5 Barbell box squats 5 Push presses Advanced complete push jerks Muscular Endurance: Every 2.5 minutes, for 12.5 minutes (5 sets of each): 8 Pull-ups 5 High plank rows / side 6 Dips 8 Weighted hip bridges Metabolic Conditioning: 4... READ MORE