Daily WOD

  Intermediate Strength: 5 Sets – 4 Split jerks / side 5 Pull-ups Metabolic Conditioning: 20 Minute AMRAP – Sled push x 20 seconds Rest 1 minute Sled pull x 20 seconds Rest 1 minute Bear crawl x 20 seconds Rest 1 minute Beginner Strength: 5 Sets – 8 Push jerks / side 5... READ MORE

  Intermediate Strength: Back box squat – 2 x 5 @ 65% 2 x 4 @ 75% 2 x 3 @ 85% Metabolic Conditioining: 15 Minute AMRAP – 12 Deadlifts 12 Cleans 12 Toes to bar *You may utilize any type of clean to move the bar from the floor to your shoulders (power, squat, etc.). Core: 3... READ MORE

    Intermediate Strength: One arm row – 6 x 5 @ 30 – 35 % of barbell row 1RM Muscular Endurance: EMOM for 12 minutes – Odds – 4 kettlebell step ups / side Evens – 5 Supinated pull-ups, 5 Dips Metabolic Conditioning: 4 Rounds – 15 Push-ups 20 Thrusters 25 Kettlebell... READ MORE

  Intermediate Strength: Snatch complex:  6 rounds – Hang jump x 3 Hang high pull x 3 Hang power snatch x 3 Snatch deadlift w/ pause x 3 Power snatch w/ pause x 3 Metabolic Conditioning: Complete the following for time – 50 Box jump overs 100 Flutter kicks / side 150 Squats... READ MORE

  Intermediate Strength: Barbell lunge – 7 x 3 @ 75 – 80% Muscular Endurance: 4 Rounds – 10 Second pull-up hold 20 Second bar hang 25 Second handstand hold 25 Second hollow body hold Metabolic Conditioning: 4 Rounds – 15 Power cleans 15 Wall balls 15 Sit-ups Beginner... READ MORE

  Intermediate Strength: Push press – 7 x 3 @ 100% of strict press 1RM Muscular Endurance: 4 Rounds – 8 Deadlifts 8 Renegade rows (with push-up) 8 Hollow body rocks Metabolic Conditioning: 12 Minute AMRAP – 10 Inverted rows 10 Candlestick burpees 10 Mountian climbers / side... READ MORE

  Intermediate Strength: One arm snatch EMOM – Minutes 1-3: 5 snatches / side Minutes 4-6: 4 snatches / side Minutes 7-10: 3 snatches / side *Try to increase the weight used each time the repetitions drop Muscular Endurance: 5 Rounds – 8 Front squats 8 Single leg hip bridges... READ MORE

Make up benchmark workout if not completed yesterday. You can view that workout here ==> https://dewitfitness.com/wod-4317/   Intermediate Strength: Sumo back squat – 5 x 5 @ 65% Muscular Endurance: 4 Rounds – 6 Dips @ 2011 6 Deadlifts @ 2111 6 L-seated dumbbell press @... READ MORE

Today we will be retesting the benchmark workouts Cindy and Annie, originally completed on 2/20/17. 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... READ MORE