WOD

CH, EW, WB – CROSS TRAINING Weightlifting Front Squat (Paused FS 3-3-3-3-3 working up to a daily ma) WOD METCON –  (Time) 45-30-15 AFAP: Sit-ups... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Hang Power Snatch (Find a 3rm in 12min) WOD METCON – (AMRAP) 7 Rounds Every 2:00 3 Muscle... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Tabata Ring Planks WOD METCON – (AMRAP : Rounds and Reps) 15:00 AMRAP: Run 200m 12 Alternating One... Read More

CH, EW, WB – CROSS TRAINING WOD Weightlifting A) Behind the neck split press 3 x 5 with an empty bar from the rack. Take... Read More

CH, EW, WB – CROSS TRAINING Weightlifting 2 Rounds: 3 Snatch Pulls 3 Muscle Snatch 3 Power Snatch 3 Deep power snatch (catch in 3/4... Read More

CH, EW, WB – CROSS TRAINING Gymnastics Pull-ups WOD METCON –  (AMRAP – Reps) 3 Rounds: 1 Min Max Muscle Ups or Max Pull Ups... Read More

CH, EW, WB – CROSS TRAINING WOD White –  Time 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps... Read More

CH, EW, WB – CROSS TRAINING Weightlifting 10:00 of Snatch practice WOD Diane –  Time 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups —————————————- QOD –... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Front Squat (5-5-5-5-5) WOD Annie –  Time 50-40-30-20-10  Double-unders Sit-ups —————————————- QOD – What was your favorite tv... Read More

CH, EW, WB – CROSS TRAINING Gymnastics Metcon (AMRAP – Rounds) Tabata Hand-Stand Holds (Score is # of rounds successful) WOD METCON –  Time 4... Read More