Daily WOD

  Intermediate Strength: Power snatch – 7 x 3 Core: 4 Rounds – 8 Hollow body rocks 6 Hip dips / side Metabolic conditioning: 40 Box jump overs 80 Sit-ups 120 Kettlebell swings *Complete a 60ft bear crawl every 90 sec Beginner Strength: Muscle snatch – 7 x 3 Core: 4 Rounds –... READ MORE

  Intermediate Strength: Barbell lunge – 6 x 2 / side @ 75 – 80% Muscular Endurance: 5 Rounds – 5 Sumo deadlifts 5 One arm rows / side Metabolic conditioning: Tabata – Toes to bar Russian twists Wall balls V-ups Beginner Strength: Barbell lunge – 6 x 2 / side Muscular... READ MORE

  Intermediate Strength: Strict press – 7 x 3 @ 75 – 80% Benchmark Workout Retest: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Core: 3 Rounds – 15 partner leg throws (standard) 10 partner leg throws (side to side) Beginner Strength: Strict press – 7 x 3 @ 70%... READ MORE

Intermediate Strength: Squat clean – 5 x 6 Core: 4 Rounds – 6 Barbell rollouts 10 Good mornings Metabolic Conditioning: Complete the following with a partner – 100 Push-ups 130 Squats 160 Lunges (80 / side) 200 Kettlebell swings *One partner works at a time while the other rests... READ MORE

  Intermediate Strength: Romanian deadlift – 4 x 8 @ 25-30% Muscular Endurance: 4 Rounds – 8 Push jerks 8 Supinated pull-ups Metabolic Conditioning: 3 Rounds with a battle rope– Alternating spirals x 25 sec Upper cuts x 25 sec Jumping jacks x 25 sec Squat thrust slams x 25... READ MORE

  Intermediate Strength: One arm row – 4 x 8 @ 25% Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 30 sec Wall sit x 30 sec Wall plank x 30 sec Metabolic Conditioning: 8 Rounds – 6 Burpees 12 Sit-ups Beginner Strength: One arm row – 4 x 8 @ 25% Muscular... READ MORE

  Intermediate Strength: One arm snatch – 5 x 6 Muscular Endurance: 3 Rounds – 8 Pull-ups 5 Kettlebell lunges / side Metabolic Conditioning: 6 Rounds – Sprint 30 ft Backpedal 30 ft Sprint 30 ft Lateral run 30 ft Sprint 30 ft Lateral shuffle 30 ft 6 Rounds – Sprint 180 feet... READ MORE

  Intermediate Strength: Front squat – 4 x 8 @ 40 – 50% Muscular Endurance: 3 Rounds – 8 Weighted push-ups 10 Deadlifts Metabolic Conditioning: 6 Rounds – 10 Wall balls 15 Mountain climbers 20 Double unders Beginner Strength: Goblet squat – 4 x 8 Muscular Endurance: 3... READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 65 – 70% Muscular Endurance: 14 Turkish get ups Metabolic Conditioning: 6 Rounds – 8 Inverted rows 6 Lunges / side 8 Toes to bar Beginner Strength: Floor press – 5 x 5 @ 65 – 70% Muscular Endurance: 28 Half turkish get ups... READ MORE