WOD

CH, EW, WB – CROSS TRAINING WOD Skill Spend 10-20 minutes working on Snatch technique Metcon (3 Rounds for time) 2 rounds AFAP: 10 Power... 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

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 112 Wall Balls 20/14# 56 Pullups QOD – What’s your... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 for QUALITY NOT SPEED: 9 MB Diagonal Chops (each direction)... Read More

CH, EW, WB – CROSS TRAINING WOD Skill Spend 10-20 minutes working on butterfly pullups. Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Pullups... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Barbell RDL (3×10 climbing) Metcon (Time) For Time: 50 Alternating Pistols 50 American KB Swings 53/35# QOD... Read More

CH, EW, WB – CROSS TRAINING WOD Strength A1: Single Arm KB Shoulder Press (3×10 each, climbing)  A2: Ring Rows (3×10 @ 2121) Metcon (Calories)... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Front Rack Reverse Lunge (3×10 each, climbing) Metcon (Time) For Time: 800m Buy In 5 RFT 7... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) 15 Bar Muscle Ups 15 Power Snatches 95/65# 15 CTB 15 Power Cleans 15 Pullups Rest... Read More