WOD

CH, EW, WB – CROSS TRAINING Strength Front Rack Lunge (5x5e, climbing) WOD Metcon (Time) 50-40-30-20-10 MB Squat Cleans 20/14# MB Sit Ups QOD -What... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting EMOM 10 1 Squat Snatch Climb to a technical max for the day Metcon (Weight) EMOM 10... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (5×2, climbing) Single Arm KB Shoulder Press (5×5, climbing) Superset with DL WOD Metcon (AMRAP – Rounds... Read More

CH, EW, WB – CROSS TRAINING Olympic Lifting Metcon (Weight) EMOM 10 1 Squat Clean + Split Jerk WOD Death by Rowing (AMRAP – Rounds)... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (3-3-3-3-3) Single Arm KB Shoulder Press (5-5-5-5-5) Superset with DL WOD Metcon (AMRAP- reps) 4 rds: AMRAP... Read More

CH, EW, WB – CROSS TRAINING Pump Day! Metcon (No Measure) Every 2 min for 10 min: 10 Plate Lateral Shoulder Raises 10 Plate Front... Read More

CH, EW, WB – CROSS TRAINING Strength Hang Squat Clean (3-3-3-3-3) Lemon Squeezes (3×15) Superset Plate Fingertip Holds (3x:30) Superset WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 TTB... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (3-3-3-3-3) Single Arm KB Shoulder Press (5-5-5-5-5) Superset with DL WOD Metcon (Time) 10 Thrusters 135/95# 30... Read More