Daily WOD

  Intermediate Strength: One arm snatch– 8 x 4 / side @ 30% of Snatch 1RM Muscular Endurance: 4 Rounds – 6 Single leg deadlifts / side 8 Judo pushups 8 Cross touches / side Metabolic Conditioning: 6 Rounds – 10 Power cleans 14 Lateral squat thrust bar overs Beginner... READ MORE

  Intermediate  Strength: Front squat – 5 x 6 @ 60 – 65% Metabolic Conditioning: 30 Minute AMRAP – Explosive sled pull x 20 seconds Rest 1 minute Lateral sled drag x 20 seconds Rest 1 minute Reverse sled drag x 20 seconds Rest 1 minute Sled push x 20 seconds Rest 1 minute... READ MORE

  Intermediate Strength: Weighted push-up – 5 x 5 Muscular Endurance: 5 Rounds – 6 Tall box jumps 6 One arm rows / side 6 Dips Metabolic Conditioning: 12 Minute AMRAP – 5 Deadlifts @ 70% 25 Double unders *The double under is a jump rope movement in which the rope makes 2... READ MORE

  Intermediate Strength: Bear complex– 5 x 5 *The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of five reps. you may put the bar down... READ MORE

Make up benchmark workout, Fran, if not completed yesterday. Intermediate Strength: Barbell lunge– 6 x 4 @ 65 – 70% Muscular Endurance: 20 Turkish get ups Metabolic Conditioning: 12 Minute AMRAP – 6 Double burpees 6 Toes to bar Beginner Strength: Barbell lunge– 5 x 6 @ 55... READ MORE

Today we will be retesting the benchmark workout Fran, originally completed on 3/14/17. We will use our previous and retest scores to see if we have made progress in our conditioning over the past 6 weeks. Keep in mind that there are many factors which may impact your score such... READ MORE

  Intermediate Strength: Snatch complex:  6 rounds – Hang jump x 4 Hang power snatch x 4 Overhead squat x 4 Hang power snatch + overhead squat x 4 Metabolic Conditioning: 3 Rounds, 60 seconds at each station – Pull-ups Lunges Push-ups Squat thrusts * The goal is to... READ MORE

  Intermediate Strength: Deadlift – 7x 3 @ 70 – 75% Muscular Endurance: 4 Rounds – 6 Pistols @ 2011 6 One arm presses / side @ 2111 6 Supinated barbell row @ 2111 Metabolic Conditioning: Tabata – Kettlebell swings Sit-ups Sprints (30 feet = 1) Jumping jacks Beginner... READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 70% Muscular Endurance: 5 Rounds – 180 Foot farmer carry 8 Broad jumps 25 Second weighted plank Metabolic Conditioning: 12 Minute AMRAP – 6 Gorilla shuffle burpees 12 Wall balls Beginner Strength: Floor press – 5 x 5 @ 70%... READ MORE