CrossFit Blacksmith

Strength 12 Min EMOM (40s Work /20s Rest) Weighted Planks Bent Over Dumbbell Flys Strict Pull ups WOD 12 Min AMRAP 3 Wall Walks 6 Renegade Rows (15/10 kg) 9 […]

WOD 3 Rounds for Time 10 Burpee Box Jumps 15 Toes-to-Bar 20 Goblet Kettlebell Squats (32/24 kg) 25 Kettlebell Sumo Deadlift High Pulls (32/24 kg) 30 Sit Ups

Partner WOD 22 Min AMRAP, in Teams of 2 Partner A:    30 Double-Unders    20 V-Ups    10 Push Ups Partner B:    Max Dumbbell Clusters (25/17.5 kg)

WOD 1 10 Min AMRAP 300m Row 10 Toes-to-Bar 2 Min Rest WOD 2 10 Min AMRAP 2 Laps Sled Push 5 Back Squats (115/95 lbs) 2 Min Rest WOD […]

Strength 6 Rounds 1 Strict Press 2 Push Presses 3 Push Jerks WOD 10 Min E2MOM 20 Kettlebell Swings 20 Mountain Climbers

Strength 6 Rounds (Every 90s) 1 Hang High Pull 2 Hang Squat Snatches 2 Overhead Squats WOD For Time 10, 9, 8, …, 3, 2, 1 Single Arm Dumbbell Snatches […]

Strength Bench Press 5 x 5 @ 70% WOD 15 Min AMRAP 12 Dumbbell Cleans (25/17.5 lbs) 8 Burpees 1 Chest-to-Bar Pull Up * Add 1 Chest-to-Bar Pull Up Each […]

Partner WOD 20 Rounds for Time, in Teams of 2 1 Pull Up 2 Burpees over Dumbbell 3 Dumbbell Squats 4 Jumping Lunges 5 Box Jumps * One partner completes […]

WOD 1 Buy In: 40 Push Ups (3 Min Time Cap) Then, 12 Min AMRAP 7 Pull Ups 7 Front Squats (115/85 lbs) 3 Min Rest WOD 2 Buy In: […]

Partner WOD 1 For Time, In Teams of 2 170 Cal Row 3 Min Rest Partner WOD 2 For Time, In Teams of 2 80 Cal Bike * 15 Min […]