WOD

CH, EW, WB – CROSS TRAINING WOD Push Press (4×8 @ 70%) Pull-ups (4×8) Strict Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Strict... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Deadlift (4×8 @ 70%) Metcon (Weight) EMOM 8 Even min: 15 Hang Power Cleans 95/65# Odd min:... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Overhead Squat (4×8 @ 60% of Front Squat) Metcon (Time) For Time: 21-18-15-12-9-6-3 Floor Press 75/55# Air... Read More

CH, EW, WB – CROSS TRAINING WOD Olympic Lifting Hang Snatch + Snatch Balance (5×1+1 @ 70-75%) HPS from above the knee. Metcon Cross Training... Read More

CH, EW, WB – CROSS TRAINING WOD Strength KB Windmill  (3x10e) Hold one KB OH, side bend to the opposite side. Try to reach your... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) With a partner: 12 RFT (each) 24 Double Unders 16 Alternating Walking Lunge Steps QOD –... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Handstand Hold (3x:30-:60) Hollow Hold (3x:30-:60) Metcon (Weight) EMOM 10 Even min: 10 Hang Power Snatches 115/75#... Read More

CH, EW, WB – CROSS TRAINING WOD Strength Push Press (3×12 @ 60%) Pull-ups (3×12) Strict Metcon (For Time): “2016 Regionals Event 7” (Time) 21... Read More