Daily WOD

  Intermediate Strength: 4 Rounds – 5 Natural hamstring curls 7 Supinated rows 9 Skull crushers Chipper #1: 100 Squats 80 Flutter kicks 60 Kettlebell swings 40 Pull-ups 20 Wall balls Chipper #2: 5 Tire flips 12 Lateral med ball tosses against wall / side 5 Tire flips... READ MORE

  Intermediate Strength: 4 Rounds – 6 Turkish get ups (3 / side) 8 Narrow dumbbell floor presses Muscular Endurance: 4 Rounds – Chair pose hold x 20 sec Hollow body x 25 sec 4 Rounds – Handstand x 15 sec Pull-up hold x 10 sec Metabolic Conditioning: Complete as many rounds... READ MORE

  Intermediate Strength: Every 2 minutes, for 24 minutes (3 sets of each): Station 1 – 8 Romanian Deadlifts @ 4011 Station 2 – Plank x 60 seconds (weighted if possible) Station 3 – 8 Alternating dumbbell rows / side @ 2111 Station 4 – 100-Meter Suitcase Carry + Waiter’s... READ MORE

  Intermediate Strength: Complete the following every 100 sec for 5 Rounds… 5 Hang power clean + front squats Advanced complete: 5 Squat cleans Muscular Endurance: 4 Rounds – 5 Barbell squats 6 Supinated pull-ups 7 Push presses Metabolic Conditioning: Complete the following... READ MORE

  Intermediate Strength: 5 Rounds – 3 Deadlifts 5 Hanging leg raises 7 Floor presses Advanced complete: strict toes to bar Metabolic Conditioning: Complete the following with a partner for time – 100 Box jumps 140 One arm snatches (70 / side) 180 Kettlebell swings *One... READ MORE

  Intermediate Strength: 4 Rounds – 6 Dips 8 One arm rows / side 10 Single leg deadlifts (5/side) Metabolic Conditioning: 100 Jumping jacks 80 Crunches 70 High knees 60 scissor kicks 50 push presses 40 Pull-ups 30 One arm thrusters (15 / side) 20 star jumps 20 push-ups 20... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for 5 Rounds… 6 Hang power cleans 6 Push presses 6 Front squats *Drop the bar only once the round is complete Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec T plank x 20 sec / side Plank on med ball x 30... READ MORE

  Today we are completing the workouts from the upcoming summer smack-down competition. There are difficulty recommendations for intermediate and beginners where applicable. Everything can be modified! Workout # 1 Part 1: Take 10 minutes to find a deadlift 3-rep max Part 2:... READ MORE

  Intermediate Strength: 4 Rounds – 6 Alternating high plank rows 6 Barbell curls 6 Natural hamstring curls Muscular Endurance: Every 90 seconds, for 12 minutes (2 sets each) of: Station 1 – Left leg Bulgarian split squat x 8-10 reps @ 31X1 Station 2 – Right leg Bulgarian... READ MORE