WOD

CH, EW, WB – CROSS TRAINING Weightlifting The Cross Training Total   Back Squat (12:00 To find your 1RM) Shoulder Press (12:00 To find your... Read More

CH, EW, WB – CROSS TRAINING Gymnastics Metcon (AMRAP – Rounds) Tabata “H” Hang (Score is # of rounds successful) WOD METCON –  (AMRAP –... Read More

CH, EW, WB – CROSS TRAINING Gymnastics Toes to Bar WOD METCON –  Time 3 Rounds: 12 Box jumps 15 Knees to Elbows 12 Push... Read More

CH, EW, WB – CROSS TRAINING METCON –  Time Partner “Don” (45:00 time cap, One person working at a time) AFAP: 66 Deadlifts (110#/85#) 66... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Deadlift (5, 5, 5) 5 x 40% x (TM + 20#) 5 x 50% x (TM + 20#)... Read More

CH, EW, WB – CROSS TRAINING Gymnastics Kipping WOD METCON –  (Distance) 3 Rounds for Max Distance: 3:00 of rowing (0:15 if more then 8... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting DeLoad: Shoulder Press (5, 5, 5) 5 x 40% x (TM + 20#) 5 x 50% x (TM... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting DeLoad: Bench Press (5, 5, 5) 5 x 40% x (TM + 20#) 5 x 50% x (TM... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting DeLoad: Back Squat (5, 5, 5) 5 x 40% x (TM + 20#) 5 x 50% x (TM... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting Front Squat (10 x 3) WOD METCON –  Time 4 Rounds For Time: 20 Wall Balls (20/14#) 15... Read More