CrossFit Blacksmith

Strength Deadlifts 5 x 5 @ 65%-70% WOD 12 Min EMOM 8 Wall Balls (20/14 lbs) 4 Deadlifts (225/165 lbs)

Strength 5 Rounds (2:30 Min Each) Max Shoulder Presses Max Bicep Curls * Toes-to-bars (half the number of Shoulder presses) when you fail bicep curls WOD 4 Rounds (2:30 Min […]

Strength 10 Min EMOM 2 Cleans @ 70% of 1RM * Add one rep every minute WOD 3 Rounds for Time 16 Alternating Dumbbell Cleans (25/17.5 kg) 8 Box Jumps […]

WOD 3 Rounds for Time 50 Kettlebell Goblet Squats 40 Sit Ups 30 Kettlebell Swings 20 Kettlebell Push Presses 10 Kettlebell Overhead Lunges

WOD For Time 75 Hang Squat Clean (145/95 lbs) * 3 Burpee Pull Ups Every 90s

Strength 5 Rounds 30s Hollow Hold 12 Reverse Flys Max Unbroken Decline Push Ups 12 Wood Choppers WOD 4 Rounds for Time 20 Single Arm Kettlebell Swings 20 Sit Ups […]

WOD 1 5 Min EMOM 10 Box Jump Overs 5 Dumbbell Snatches (22.5/15 kgs) 2 Min Rest WOD 2 5 Min EMOM 9/5 Cal Bike 6 Kettlebell Squats (32/24 kg) […]

Strength 7 Rounds, Every 2 Mins 2 Clean and Jerks @ 80% WOD For Time 21-15-9 Shoulder-to-Overhead (125/85 lbs) 9-6-3 Ring Dips

Strength Front Squats 4 x 10 @50% – 60% * 10 Dumbbell Glute Bridges between sets WOD 3 Rounds for Time 30 thrusters (85/55 lbs) 20 Toes-to-Bar 10 Burpees

Partner WOD For Time 200 Skips 100 Russian Twists 90 Mountain Climbers 80 Overhead Lunges 70 Snatches 60 Plate Sit Ups 50 Plate Squats 40 Ring Rows 30 Thrusters 20 […]