WOD

CH, EW, WB – CROSS TRAINING WOD Barbara  (Time) 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* QOD... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Overhead Squat (5-5-5-5-5) WOD METCON –  (Time) For Time: Row 250 M Rest 30 Sec Row 500 M... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Chest-To-Bar Pull-ups (5 Min EMOM 3 Reps) WOD METCON –  (AMRAP – Reps) 5 Rounds: Max Push press... Read More

CH, EW, WB – CROSS TRAINING WOD METCON –  (Time) AFAP: Run 1 mile 100 sit-ups 100 supermans Run 1 mile Mix and match back... Read More

CH, EW, WB – CROSS TRAINING WOD METCON –  (AMRAP – Rounds and Reps) 12-9-6 AFAP: Muscle-ups Deadlifts (225#/175#) RX+ = (275/205) ———————————- Each time... Read More

CH, EW, WB – CROSS TRAINING WOD METCON –  (AMRAP – Rounds and Reps) 20:00 AMRAP for reps: 15 Clean & Jerks (95#/65#) Rest 1... Read More

CH, EW, WB – CROSS TRAINING WOD METCON –  (AMRAP – Rounds and Reps) 5 Rounds: 5 Hang Power Snatch @ 115/75 12 Jumping Pull... Read More

CH, EW, WB – CROSS TRAINING WOD METCON –  (Time) 2 Rounds AFAP: 400m Run 100 double-unders (scale 2:1 singles) 25 step-ups with 45#/35# dumbbells... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Power Clean (12:00 to find a 1rm) Squat Clean (12:00 to find a 1rm) Bench Press (12:00 to... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Pull-ups (3 sets of STRICT max effort. rest 2min ) WOD METCON –  (AMRAP – Rounds and Reps)... Read More