WOD

CH, EW, WB – CROSS TRAINING Weightlifting Snatch Balance (3-3-3-3-3) WOD METCON –  (Time) 4 x 400m Rest 2 min QOD – What’s your alcoholic... Read More

CH, EW, WB – CROSS TRAINING WOD Chelsea –  (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10... Read More

CH, EW, WB – CROSS TRAINING WOD Gwen (Weight) Clean & Jerk 15-12- and 9 reps   Touch and go at floor only. Even a re-grip... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Front Squat (5×3 of 90% of last week) WOD METCON (Time) 0:00- 3:00   2 Rounds: 20 Double... Read More

CH, EW, WB – CROSS TRAINING WOD METCON (Weight) With a 21 Min Running Clock: Run 2 Miles Find Max Deadlift with Remaining Time QOD... Read More

CH, EW, WB – CROSS TRAINING WOD METCON (Time) 4 Rounds AFAP: 4 Bear Complexes(135/95) 50m Prowler Push RX+ (165/115) **1 Bear Complex = 1... Read More

CH, EW, WB – CROSS TRAINING WOD Fight Gone Bad (3 Rounds for Reps) Three rounds of:   Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), ... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Floor Press (5×5 adding weight each set, go for a 5RM.) WOD METCON (Time) 21-15-9 Hang Power Cleans... Read More

CH, EW, WB – CROSS TRAINING WOD Kelly (Time) 5 Rounds of:  400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# /... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Overhead Squat (7 sets of 2 – Work up to 2RM) WOD METCON (AMRAP – Reps) 3 Rounds... Read More