Daily WOD

  Intermediate Strength: Deadlift – 7 x 3 @ 80 – 85% ME / Metcon: Partner workout – With one partner working at a time, complete as many rounds as possible in 30 minutes of the following: 100 Wall ball 100 Kettlebell swing Beginner Strength: Deadlift – 7 x 3 @ 80... READ MORE

    Intermediate Strength: Press – 6 x 4 @ 75% Muscular Endurance: 20 Turkish get ups Metabolic conditioning: 3 Rounds – 75 Jump rope 30 Squats 20 Burpees Beginner Strength: Press – 6 x 4 @ 75% Muscular Endurance: 30 Half Turkish get ups Metabolic conditioning: 3 Rounds... READ MORE

  Intermediate Strength: Squat clean – 5 x 5 ME / Metcon: 3 Rounds – One minute at each of the following stations: Thrusters Supinated pull-ups Lunges Triceps push-ups * The goal is to accumulate as many reps as possible throughout each round. Core: Accumulate 2 min 30 sec... READ MORE

  Intermediate Strength: Front squat – 8 x 2 Muscular Endurance: EMOM for 12 minutes – 6 Power cleans 6 Pullups Metabolic Conditioning: 5 Rounds – 15 Squat thrust 20 Weighted sit-up Beginner Strength: Front squat – 6 x 4 Muscular Endurance: EMOM for 12 minutes – 6 High pulls... READ MORE

  Intermediate Strength: Floor press – 4 x 8 Muscular Endurance: 4 Rounds– 10 Step – ups @2111 10 Barbell rows @ 2111 10 Dips @ 2111 Metabolic Conditioning: 3 Rounds with battle ropes – Hip toss with jumping lunge x 30 Sec Spirals (15 outward, 15 inward) x 30 Sec Stage coach... READ MORE

  Intermediate Strength: Snatch complex – 4 x 3 Snatch to bottom hold Snatch balance High hang snatch ME / Metcon: Chipper – 50 Jump rope 40 Push press 50 Jump rope 40 Kettlebell crossover 50 Jump rope 40 Goblet squat 50 Jump rope 40 Wall ball 50 Jump rope 40 Mountain... READ MORE

  Intermediate Strength: Overhead Lunge – 6 x 4 Muscular Endurance: 4 Rounds– 8 Weighted Pushups 8 Pullups 45 Second plank Metabolic Conditioning: 21 – 15 -9 Kettlebell swing Box jump Beginner Strength: Barbell Lunge – 6 x 4 Muscular Endurance: 4 Rounds– 8 Strict Pushup... READ MORE

Intermediate Strength: Supinated barbell row – 6 x 5 Muscular Endurance: EMOM for 14 minutes – Odds – 8 Deadlift Evens – 6 One arm snatch / side Metabolic Conditioning: Death by man maker * Start with one rep the first minute and add an additional rep each minute... READ MORE

Intermediate Strength: Clean – 4 x 8 ME / Metcon: 4 Rounds – 12 Thrusters 24 Mountain climbers 12 Sprints (single count) *Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round. Core: 3 Rounds – 15 partner leg throws... READ MORE