WOD

CH, EW, WB – CROSS TRAINING WOD Strength A1: Single Arm KB Shoulder Press (3×10 each, climbing) A2: Ring Rows (3×10 @ 2121) 2 seconds... Read More

CH, EW, WB – CROSS TRAINING WOD Strength A1: Single Arm KB Shoulder Press (4×8 each climbing) Heavier than 3/20. A2: Supinated Grip Chin Over... Read More

CH, EW, WB – CROSS TRAINING WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135#... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) 24 Single Arm KB Shoulder Press (weaker arm) 53/35# 24 Strict Pullups 24 Single Arm KB... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Front Rack Reverse Lunge (2×12 each, climbing) Metcon 5k Row (Time) Max Effort 5k Row 30 min... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Distance) AMRAP 5 Single Arm KB Waiters Carry (weaker arm) *Every time you put KB down, 10... Read More

CH, EW, WB – CROSS TRAINING Skill Spend 10-20 minutes working on Rope Climb technique. Metcon (Time) 5 RFT 9 Burpees over the bar 6... Read More

CH, EW, WB – CROSS TRAINING Strength Barbell RDL (2×12 climbing) Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24”... Read More