WOD

CH, EW, WB – CROSS TRAINING Olympic Lifting Power Clean + Front Squat + Split Jerk (5×1+1+1) WOD Metcon  (Time) 9-7-5 Clean and Jerks (135/95#)... Read More

CH, EW, WB – CROSS TRAINING Strength Back Squat (6×2 w/ 3 sec pause) Chest-To-Bar Pull-ups (5×4) Superset w/ Back Squats WOD Metcon  (AMRAP –... Read More

CH, EW, WB – CROSS TRAINING WOD METCON  (Time) 10 RFT 6 HSPU 12 Alternating Pistols 18 Alternating KB Snatches 44/26# 24 Double Unders QOD... Read More

CH, EW, WB – CROSS TRAINING PUMP DAY!! METCON (Weight) EMOM 10 Even min: 10 Barbell Biceps Curls Odd min: 20 Band Triceps Pushdowns WOD... Read More

CH, EW, WB – CROSS TRAINING Strength Hang Power Clean (5×3) Side Plank Leg Lifts (3×10) Each leg Superset with HPC Band Lateral Step Overs... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (5×5) Single Arm KB Shoulder Press (5×5) Each arm Superset with DL WOD Randy  (Time) For Time:... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Split Jerk (5×3 w/ pause in receiving) Pause in the receiving position before standing up Alternate front/back... Read More

CH, EW, WB – CROSS TRAINING Strength Back Squat (5×3 w/ 3 sec pause) Chest-To-Bar Pull-ups (5×5) (Strict. Superset w/ Back Squats) WOD METCON  (Time)... Read More

CH, EW, WB – CROSS TRAINING Olympic Weightlifting Hang Power Snatch (5×3) Bicycle Crunches (3×30) Superset with Snatches Swimmers (3×30) Superset with Snatches WOD METCON... Read More