Daily WOD

  Intermediate Strength: Strict press – 6 x 4 @ 70% Metabolic Conditioning: Tabata – Toes to bar Box jump overs Sit-ups Squats *Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest... READ MORE

  Intermediate Strength: Romanian Deadlift – 6 x 4 @ 50% of Deadlift 1RM Muscular Endurance: Every 90 seconds for 12 minutes – 8 Supinated rows 6 Barbell lunges / side Metabolic Conditioning: 3 Rounds– 10 Hang power snatch 20 Kettlebell swings 30 Double unders *The double... READ MORE

  Intermediate Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Metabolic Conditioning: 15 Minute AMRAP – 5 Double burpees 15 Mountain climbers / side 5 Sprints (60 feet) Core: 4 Rounds – Pop scoop pop x 20 seconds Rest 10 seconds Windshield wipers x 20 seconds Rest 10... READ MORE

  Intermediate Strength: One arm row – 7 x 3 / side @ 35 – 40% of barbell row 1RM Metabolic Conditioning: Lift the elephant – 14,000 pounds For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break... READ MORE

  Intermediate Strength: Kettlebell lunge – 7 x 3 / side @ 60 – 65% Muscular Endurance: Pullup & triceps push-up pyramid – 1 Pull-up, 1 triceps push-up 2 Pull-ups, 2 triceps push-ups 3 Pull-ups, 3 triceps push-ups *Continue adding one rep to each exercise until you can... READ MORE

  Intermediate Strength: Push jerk – 6 x 6 @ 90% of press 1RM Metabolic Conditioning: Partner workout: 3 Rounds – Farmer carry x 60 feet Lunge x 30 feet Broad jump x 45 feet Sprint x 90 feet One partner will work at a time while the other motivates. Partner A will complete... READ MORE

  Intermediate Strength: Power cleans – 5 x 5 @ 55% Muscular Endurance: EMOM for 12 Minutes – Odds – 2 Turkish get ups (left side) Evens – 2 Turkish get ups (right side) Metabolic Conditioning: 12 Minute AMRAP – 6 Burpees 8 Deadlifts 10 Weighted sit-ups Beginner Strength:... READ MORE

  We’re doing a special workout today called “Murph”. Here’s a little info: “LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia... READ MORE

  Intermediate Strength: Supinated barbell row – 7 x 4 Muscular Endurance: 4 Rounds – 6 Tall box jumps 8 Dips 10 Overhead lunges Metabolic Conditioning: Tabata – Wall balls Full body crunch Kettlebell swings Sprints (30 feet = 1) *Tabata consists of 8, 30 second rounds.... READ MORE