WOD

CH, EW, WB – CROSS TRAINING Skill Spend 10-20 minutes working on Rope Climb technique. Metcon (Time) 5 RFT 9 Burpees over the bar 6... Read More

CH, EW, WB – CROSS TRAINING Strength Barbell RDL (2×12 climbing) Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24”... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) With a partner: 120 Ring Rows 80 MB Sit Ups 20/14# 60 Goblet Squats 70/53# 40... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 3 6 Ring Dips 6 Squat Snatches 95/65# Rest 90 sec;... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Barbell RDL (3×8 climbing) Metcon (Distance) 8 Rounds 15 sec Row @ 100% effort 45 sec rest... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Weight) EMOM 11 Min 1: 5-10 Strict Pullups Min 2: 8 Single Arm KB Shoulder Press (weaker... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Front Rack Reverse Lunge (3×8 climbing) Metcon (AMRAP – Reps) AMRAP 13 5 Burpee Box Jumpovers 24/20″... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 sec Parallette L-Sit Hold 30 sec each Side Plank... Read More

CH, EW, WB – CROSS TRAINING WOD Skill Spend 10-20 minutes working on Bar Muscle Up technique. Metcon (Time) 12-9-6-3 Burpees Over the Bar Bar... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon “Modified Linda” (Time) 10-9-8-7-6-5-4-3-2-1 Power Cleans 135/95# Floor Press 135/95# Deadlifts 135/95#   QOD – What’s your... Read More