WOD

CH, EW, WB – CROSS TRAINING Metcon (Time) 6 RFT 10 Broad Jumps 20 Air Squats 30 Single Arm KB Deadlifts 53/35# (total) Rest 1... Read More

CH, EW, WB – CROSS TRAINING Strength Pump day! Metcon (Weight) Every 90 sec for 3 sets: 8e Single Arm KB Bench Press 8e Bent... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Push Press (5×3, climbing) Metcon (5 Rounds for time) Rowing Intervals 5x500m at minus 5 sec of... Read More

CH, EW, WB – CROSS TRAINING Strength   Sumo Deadlift (5×5, climbing) WOD Metcon (AMRAP – Reps)   2 sets AMRAP 4 8 TTB 12... Read More

CH, EW, WB – CROSS TRAINING Strength   Power Clean + Power Jerk (5×3, climbing) WOD Metcon (Time)   21-18-15-12-9 Burpees Pullups QOD – Reality... Read More

CH, EW, WB – CROSS TRAINING Strength   Front Squat (5×3 w/ a 3 sec pause, climbing)   Bent Over Row (3×8) WOD Metcon (Time)... Read More

CH, EW, WB – CROSS TRAINING Strength   Power Clean + Power Jerk (5×3, climbing) WOD Metcon (AMRAP – Rounds)  EMOM until failure (15 min... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (3 Rounds for reps) 3 sets AMRAP 8 15 cal Row 15 Wall Balls 20/14# 15 Ring... Read More

CH, EW, WB – CROSS TRAINING Strength Metcon (Weight) EMOM 10 Odd min: 10 Barbell Biceps Curls Even min: 20 Banded Triceps Pushdowns WOD Metcon... Read More

CH, EW, WB – CROSS TRAINING Strength Overhead Squat (5×5) WOD Cross Training Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# /... Read More