WOD

CH, EW, WB – CROSS TRAINING WOD Strength Overhead Squat (4×8 @ 60% of Front Squat) Metcon (Time) For Time: 21-18-15-12-9-6-3 Floor Press 75/55# Air... Read More

CH, EW, WB – CROSS TRAINING WOD Olympic Lifting Hang Snatch + Snatch Balance (5×1+1 @ 70-75%) HPS from above the knee. Metcon Cross Training... Read More

CH, EW, WB – CROSS TRAINING WOD Strength KB Windmill  (3x10e) Hold one KB OH, side bend to the opposite side. Try to reach your... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) With a partner: 12 RFT (each) 24 Double Unders 16 Alternating Walking Lunge Steps QOD –... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Handstand Hold (3x:30-:60) Hollow Hold (3x:30-:60) Metcon (Weight) EMOM 10 Even min: 10 Hang Power Snatches 115/75#... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Push Press (3×12 @ 60%) Pull-ups (3×12) Strict Metcon (For Time): “2016 Regionals Event 7” (Time) 21... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Deadlift (3×12 @ 60%) Cossack Squat (3x8e) >Hold a KB goblet style< Metcon (AMRAP – Rounds and... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Overhead Squat (3×12 @ 45% of Front Squat) Metcon (Time) For Time: 30 Box Jumps 30/24″ 20... Read More

CH, EW, WB – CROSS TRAINING Metcon (AMRAP – Rounds and Reps) AMRAP 9 5 Unbroken Clean and Jerks 135/95# 10 Ring Dips 15 Back... Read More

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