WOD

CH, EW, WB – CROSS TRAINING Olympic Lifting   3 Position Squat Snatch (5×1, climbing) Band RDL (3×20) Diagonal Band Pull Apart (3x10e) WOD Cross... Read More

CH, EW, WB – CROSS TRAINING Strength Front Squat (5×1 w/ a 3 sec pause, climbing) Single Arm KB Bent Over Row (5x5e, climbing) WOD... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) 4 RFT 20 cal Row 15 Box Jumps 24/20″ 10 OHS 115# Rest 1 min between... Read More

CH, EW, WB – CROSS TRAINING Metcon (No Measure) In as few sets as possible, accumulate: Pushup Plank Hold 3 min Side Plank 2 min... Read More

CH, EW, WB – CROSS TRAINING Strength  BB OH Lunges (3x10e, climbing) WOD Metcon (3 Rounds for time) Each round for time: 10 Clean and... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Hang Power Snatch + Hang Squat Snatch (5×2+1) MB Sit Up + Russian Twist (3×15) Single Arm... Read More

CH, EW, WB – CROSS TRAINING Strength   Sumo Deadlift (5×3, climbing) Ring Dips (3xMax Effort) WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP... Read More

CH, EW, WB – CROSS TRAINING Strength Front Squat (5×1 w/ a 3 sec pause, climbing) Single Arm KB Bent Over Row (5×5 each arm)... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Hang Power Clean + Hang Squat Clean (5×2+1) From mid thigh. Skill Spend 10 min working on... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (5 Rounds for time) Every 4 min for 24 min: 500m Row 50 Double Unders 5 Squat... Read More