WOD

CH, EW, WB – CROSS TRAINING WOD Strength Back Squat (4×8 @ 31X1, climbing) Metcon 2017 Regionals Event 2 (Time) 21-15-9 Alternating DB Snatch 80/55#... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 @ 75% effort 400m Run 30 sec Plank Hold 500m... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) 10 RFT 100ft each arm Single Arm Farmers Carry 10 OHS 155/105# 1 Legless Rope Climb... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Deadlift (1RM)   Metcon Cross Training Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135#... Read More

CH, EW, WB – CROSS TRAINING WOD   Strength A1: Weighted Pull-ups (1RM) If you can’t do 1 strict pullup, then find the least amount... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Back Squat (1RM)   Metcon (AMRAP – Rounds and Reps) AMRAP 20 250m Row 25 Burpees Over... Read More

CH, EW, WB – CROSS TRAINING WOD Strength A1: Deadlift Hold (AMSAP @ 8RM RDL from 3/21) Compare to 3/23 A2: Hollow Hold (AMSAP) Metcon... Read More

CH, EW, WB – CROSS TRAINING WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# QOD – Name one movie you think... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) For Time: 1000m Row 15 Burpees 15 Deadlifts 185/135# Rest 2 min 750m Row 20 Burpees... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Metcon (Distance) 5 Rounds: 1 min Double KB Front Rack Walk 1 min Rest Metcon 5k Run... Read More