Daily WOD

  Intermediate Strength: Snatch complex – 3 Snatch deadlifts 3 Hang muscle snatches 3 Muscle snatches 3 Power snatches Benchmark Workout Retest: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Beginner Strength: Snatch complex – 3 Snatch deadlifts 3 Hang muscle... READ MORE

  Intermediate Strength: Front squat – 4, 4, 3, 3, 2, 2 *Work up to 90% of your front squat 1RM Metabolic Conditioning: 30 Minute AMRAP – Explosive sled pull x 10 reps Rest 1 minute Lateral sled drag x 20 seconds Rest 1 minute Sled push to sprint x 180 feet Rest 1 minute... READ MORE

  Intermediate Strength: Weighted push-up – 6 x 4 Muscular Endurance: 4 Rounds – 8 Deadlifts @ 3111 8 Pull-ups @ 2111 8 L-seated dumbbell press @ 2111 Benchmark Workout Retest: Annie 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a jump rope movement in... READ MORE

  Intermediate Strength: Clean – 6 x 4 *Modify to power clean with front squat if necessary Metabolic Conditioning: 4 Rounds with battle ropes – Alternating waves x 30 sec Slams x 30 sec Rainbows x 30 sec Russian twists x 30 sec Core: 4 Rounds – 8 Barbell rollouts 8... READ MORE

  Intermediate Strength: Sumo Deadlift – 5 x 5 @ 65% of Deadlift 1RM Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Handstand hold x 25 sec Hollow body hold x 35 sec Metabolic Conditioning: Complete the following with a partner for time – 80 Wall balls... READ MORE

  Intermediate Strength: Strict press – 4 x 8 @ 65% Metabolic Conditioning: 30 Minute AMRAP – Hand over hand sled row x 30 feet Rest 1 minute Forward sled drag x 20 seconds Rest 1 minute Backward sled drag x 20 seconds Rest 1 minute Core: 3 Rounds – 15 partner leg throws... READ MORE

  Intermediate Strength: One arm snatch – 6 x 4 / side Muscular Endurance: 4 Rounds – 6 Reverse goblet lunges / side 8 Tall box jumps 10 Narrow push-ups Metabolic Conditioning: 4 Rounds – 10 Inchworm walkouts 15 Burpees 4 Bear crawls (60 feet = 1) *Each round will be timed... READ MORE

Complete the benchmark workout “Linda” if you didn’t do it yesterday.   Intermediate Strength: Barbell step up – 6 x 4 Muscular Endurance: 4 Rounds – 6 Pullups @ 2111 6 Front squats @ 2111 6 Barbell rows @ 2111 Metabolic Conditioning: 5 Rounds – Suicide... READ MORE

Today we will be retesting the benchmark workout Linda, originally completed on 3/27/17. We will use our previous scores to see if we have made progress in all around fitness over the past 6 weeks. Keep in mind that there are many factors which may impact your score such as... READ MORE