WOD

CH, EW, WB – CROSS TRAINING Strength Back Squat (5×2 w/ 1 sec pause, climbing) Chest-To-Bar Pull-ups (5×1) Superset WOD Metcon (Time) 100 American KB... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Hang Power Clean + Hang Squat Clean (6×1+1, climbing) Bent Over IYT (3×6 each) Superset Reverse Crunches... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP- Reps and Rounds) AMRAP 30 10-8-6-4-2 Deadlifts 135/95# Ring MU Front Squats *400m Run after every... Read More

CH, EW, WB – CROSS TRAINING Pump Day! Bench Press (4×8, climbing) Single Arm KB Upright Row (4x8e) WOD Metcon (Time) 80 Box Jumps 24/20″... Read More

CH, EW, WB – CROSS TRAINING Strength Front Rack Lunge (5x5e, climbing) WOD Metcon (Time) 50-40-30-20-10 MB Squat Cleans 20/14# MB Sit Ups QOD -What... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting EMOM 10 1 Squat Snatch Climb to a technical max for the day Metcon (Weight) EMOM 10... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (5×2, climbing) Single Arm KB Shoulder Press (5×5, climbing) Superset with DL WOD Metcon (AMRAP – Rounds... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Metcon (Weight) EMOM 10 1 Squat Clean + Split Jerk WOD Death by Rowing (AMRAP – Rounds)... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (3-3-3-3-3) Single Arm KB Shoulder Press (5-5-5-5-5) Superset with DL WOD Metcon (AMRAP- reps) 4 rds: AMRAP... Read More

CH, EW, WB – CROSS TRAINING Pump Day! Metcon (No Measure) Every 2 min for 10 min: 10 Plate Lateral Shoulder Raises 10 Plate Front... Read More