WOD

CH, EW, WB – CROSS TRAINING WOD   Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 Wall Balls 20/14# 8 Sit Ups Rest exactly... Read More

CH, EW, WB – CROSS TRAINING Strength Hang Power Snatch + Hang Squat Snatch (6×1+1, climbing) Single Arm KB Upright Row (3×8 each) Superset L-Sit... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (5×1, climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 9 21 Air Squats 15 Back Squats... Read More

CH, EW, WB – CROSS TRAINING Press in Split (5×3 each foot forward, climbing) In a balanced Split Jerk position, perform Strict Presses from the... Read More

CH, EW, WB – CROSS TRAINING Strength Back Squat (5×2 w/ 1 sec pause, climbing) Chest-To-Bar Pull-ups (5×1) Superset WOD Metcon (Time) 100 American KB... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Hang Power Clean + Hang Squat Clean (6×1+1, climbing) Bent Over IYT (3×6 each) Superset Reverse Crunches... Read More

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP- Reps and Rounds) AMRAP 30 10-8-6-4-2 Deadlifts 135/95# Ring MU Front Squats *400m Run after every... Read More

CH, EW, WB – CROSS TRAINING Pump Day! Bench Press (4×8, climbing) Single Arm KB Upright Row (4x8e) WOD Metcon (Time) 80 Box Jumps 24/20″... Read More