WOD

CH, EW, WB – CROSS TRAINING WOD METCON (Weight) With a 21 Min Running Clock: Run 2 Miles Find Max Deadlift with Remaining Time QOD... Read More

CH, EW, WB – CROSS TRAINING WOD METCON (Time) 4 Rounds AFAP: 4 Bear Complexes(135/95) 50m Prowler Push RX+ (165/115) **1 Bear Complex = 1... Read More

CH, EW, WB – CROSS TRAINING WOD Fight Gone Bad (3 Rounds for Reps) Three rounds of:   Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), ... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Floor Press (5×5 adding weight each set, go for a 5RM.) WOD METCON (Time) 21-15-9 Hang Power Cleans... Read More

CH, EW, WB – CROSS TRAINING WOD Kelly (Time) 5 Rounds of:  400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# /... Read More

CH, EW, WB – CROSS TRAINING Weightlifting Overhead Squat (7 sets of 2 – Work up to 2RM) WOD METCON (AMRAP – Reps) 3 Rounds... Read More

CH, EW, WB – CROSS TRAINING 9/11 Tribute WOD (Time) AFAP: 2001m Run or Row 11 Box Jumps (30″ / 24″) 11 Thrusters (125# /... Read More

CH, EW, WB – CROSS TRAINING 343 (Time) In teams of 2, AFAP: 343 Burpees One person does burpees While the other holds a deadlift... Read More