CrossFit Blacksmith

WOD 6 Rounds for Time 200m Run 10 Snatches (115/75 lbs) 10 Overhead Squats

Strength Tabata 1 GHD Sit Ups Tabata 2 Paralette Push Up/Dips Tabata 3 Superman Holds WOD 20-15-10 Burpee Box Jumps Toes-to-Bar

WOD 21-15-9-15-21 Dumbbell Squat Cleans (25/17.5 kg) Abmat Sit Ups * 40 Double-Unders after each round

Strength 5 Rounds Max Strict Presses Max Push Presses 3 Push Jerks * Weight is 80% of 1RM Strict Press WOD 3 Rounds for Time 5 Handstand Push Ups 10 […]

Strength Power Cleans 6 x 3 @ 70-80% (Touch-n-Go, every 90s) Deadlifts 4 x 7 @ 50-60% of 1RM WOD 8 Min AMRAP 2, 4, 6, 8… Devil Presses Jumping […]

Partner WOD 3 Rounds for Time, In Teams of 2 50 Kettlebell Swings 40 Burpees 30 V-Ups 20 Goblet Squats 10 Pull Ups

WOD 4 Rounds, Every 8 Mins Buy In: 1 Rope Climb then, AMRAP     40 Double-Unders     30 Air Squats     20 Kettlebell Push Presses     10 Kettlebell Goblet Lunges

Strength Deadlifts 6 at 50% of 1RM 5 at 60% of 1RM 4 at 65% of 1RM 3 at 70% of 1RM 2 at 75% of 1RM 1 at 80% […]

Strength 4 Rounds 15 Plate Sit Ups (Chest to Overhead) 1 Min Weighted Plank 30 Flutter Kicks WOD 1 6 Min AMRAP 200m Run 10 Box Jumps (24″/20″) 20 Dumbbell […]

Strength 10 Min EMOM 1 Hang Clean 1 Power Clean WOD 21-15-9 Hang Cleans Push Jerks Sit Ups * 15 Min Time Cap