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  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

  Intermediate Strength: Front squat – 5 x 5 Muscular Endurance: 20 Turkish get ups Metabolic Conditioning: 3 Rounds – 1 Minute at each station Pull-ups Squat thrust Push-ups Jump rope Beginner Strength: Front squat – 5 x 8 Muscular Endurance: 30 Half turkish get ups... READ MORE

Intermediate Strength: Snatch Complex –   4 Rounds Snatch deadlift w/ pause x 3 Hang high pull x 3 Hang power snatch x 3 Power snatch w/ pause x 3 Metabolic Conditioining: 5 Rounds – 15 Kettlebell deadlift 180 Foot Farmer carry 20 Mountain climbers / side *Each round will be... READ MORE

  Intermediate Strength: Kettlebell step up – 7 x 3 Muscular Endurance: 4 Rounds – 6 Renegade rows / side (no push-up) Broad jumps x 60 feet 30 Second bar hang *Your goal is to complete the 60 feet in as few jumps as possible Metabolic Conditioning: 21 – 15 – 9 Kettlebell... READ MORE

  Intermediate Strength: Split jerk – 6 x 4 @ 55% * If not present yesterday, complete the strength benchmark instead of today’s split jerks Muscular Endurance: EMOM for 15 minutes – 5 Pull-ups 10 Push-ups 15 Squats *Modify to 4, 8, 12 if needed Core: 6 Minute AMRAP –... READ MORE

    Intermediate Strength – Benchmark Workout: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#,... READ MORE