Daily WOD

  Intermediate Strength: Front squat – 6 x 4 @ 60% or 1RM Muscular endurance: EMOM for 8 minutes – 4 Tall box jumps 4 Push press Metabolic conditioning: 10 minute AMRAP – 8 Deadlift 8 Toes to bar 2 Bear crawls (60 ft) Beginner Strength: Goblet squat – 6 x 8 or 3RM front... READ MORE

  Intermediate Strength: 6 Rounds – 6 Weighted pushups 6 Dips Muscular endurance: EMOM for 10 minutes – 4 Cleans Metabolic conditioning: 3 Rounds – 10 Lunges / side 20 Sprints (30 feet) 30 Double unders *Each round will be timed individually with the goal of maintaining or... READ MORE

Intermediate Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold 3 Snatch balance 3 High hang snatch Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 5 Rounds – 30 second plank 30 second rest Beginner Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold... READ MORE

  Weighted squats – 10 Sets of 10 Add weight to these squats if possible. The best way I have found is to throw some heavy items into a backpack or gym bag. You can use water jugs / bottles, bags of potatoes, textbooks, tools, etc. Once your bag is filled, either throw it on... READ MORE

Intermediate Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold 3 Snatch balance 3 High hang snatch Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 5 Rounds – 30 second plank 30 second rest Beginner Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold... READ MORE

  10 Min AMRAP – 6 Narrow push-ups 8 Scissor kicks / side 10 Squat jumps   10 Min AMRAP – 5 Leg hops 10 Plank up-downs (5 side) 30 Jumping jacks   Rest, then – Go do some sprints in the snow! READ MORE

  Intermediate Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold 3 Snatch balance 3 High hang snatch Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 5 Rounds – 30 second plank 30 second rest Beginner Strength: Snatch complex – 6 Rounds 3 Snatch to... READ MORE

  Intermediate Strength: Sumo deadlift 5 x 5 Muscular endurance: 20 Turkish get ups Metabolic conditioning: 6 Rounds – 12 Squat thrusts 12 Sit-ups 12 Kettlebell swings Beginner Strength: Sumo deadlift 5 x 8 Muscular endurance: 30 Half turkish get ups Metabolic conditioning:... READ MORE

Intermediate Strength: Barbell step up – 5 x 5 Muscular endurance: Pullup & Dip pyramid – 1 Pull-up, 1 Dip 2 Pull-ups, 2 Dips 3 Pull-ups, 3 Dips *Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for... READ MORE