WOD

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 20 cal Bike/Row 20 Lateral Burpee Box Jumpovers... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Front Rack Reverse Lunge (4×8 each climbing) Heavier than 3/22. Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-etc…... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Every 2 min for 10 min: 30 sec Hollow Hold Remaining time Farmer’s Carry as far as... Read More

CH, EW, WB – CROSS TRAINING WOD Skill Spend 10-20 minutes working on Squat Clean and Jerk technique. Metcon (Weight) NOT For Time: 10-8-6-4-2 Unbroken... 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) 2 seconds... Read More

CH, EW, WB – CROSS TRAINING WOD Strength A1: Single Arm KB Shoulder Press (4×8 each climbing) Heavier than 3/20. A2: Supinated Grip Chin Over... Read More

CH, EW, WB – CROSS TRAINING WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135#... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) 24 Single Arm KB Shoulder Press (weaker arm) 53/35# 24 Strict Pullups 24 Single Arm KB... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Front Rack Reverse Lunge (2×12 each, climbing) Metcon 5k Row (Time) Max Effort 5k Row 30 min... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Distance) AMRAP 5 Single Arm KB Waiters Carry (weaker arm) *Every time you put KB down, 10... Read More