WOD

CH, EW, WB – CROSS TRAINING WOD Strength L-Sit (3xMax Effort) Farmer’s Carry (3x:90 each arm) Superset Metcon (3 Rounds for reps) 3 sets AMRAP... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Push Press (3×12 @ 65%)  Pull-ups (3×14) Superset Metcon (Time) For Time: 15-12-9-6-3 HSPU Lateral Box Jumpovers... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Deadlift (3×12 @ 65%) Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 Alternating Back Rack Lunges... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Overhead Squat (3×12 @ 50% of Front Squat or 65% of OHS) Metcon (5 Rounds for weight)... Read More

CH, EW, WB – CROSS TRAINING WOD Olympic Lifting Hang Snatch Pull + Hang High Pull + Hang Power Snatch (5×3 @ 60%) Metcon (AMRAP... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) Every 3 min for 24 min: 10 Alternating Front Rack Step Ups 45/35# 10 Push Press... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 20 Air Squats 15 Pullups 10 Sumo DLHP 95/65# 5... Read More

CH, EW, WB – CROSS TRAINING WOD Olympic Lifting Clean and Jerk (8×2 @ 80-90%) Metcon (Time) For Time: 42-30-18 calorie Row 21-15-9 Hang Squat... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) 3 RFT 20 MB Toe Reaches 20 total Grinders (10 each) 20 total Plank Opposites (10... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Deload week. Don’t go heavier than percentages! Push Press (3×5 @ 70%) Pull-ups (3×5) Strict Metcon (Time)... Read More