CrossFit Blacksmith

Strength 16 Min EMOM 12 Dumbbell Bench Presses 10 Chin Ups 12 Banded Tricep Extensions Rest WOD 12 Min AMRAP 12 Double Dumbbell Cleans (22.5/15 kg) 12 Mountain Climbers (per […]

Partner WOD For Time, in Teams of 2 150 Wallballs 150 Medicine Ball Sit Up Toss 150 Medicine Ball Lunges 150 Ring Rows * Complete reps in any order

Partner WOD 1 15 Min AMRAP Partner A: Bike for Cal Partner B: Complete one full round of DT* 3 Min Rest Partner WOD 2 15 Min AMRAP Partner A: […]

Strength 5 Rounds 3 Hang Squat Snatches every 90s WOD 15 Min AMRAP 1, 2, 3… Dumbbell Snatches Overhead Dumbbell Lunges (per leg) x10 Abmat Situps

Strength Tabata Weighted Planks WOD 24 Min E2MOM Double Unders Up/Downs Sled Push Rest

Strength 4 Rounds 30s Hollow Hold 10 Dumbbell Bulgarian Split Squats 10 Goblet Step Ups WOD For Time 10, 8, 6, 4, 2 Squat Cleans (115/75 lbs) 2, 4, 6, […]

Strength 5 Rounds 10 Kneeling Dumbbell Push Presses 10 Plate Sit Ups to Overhead WOD 4 Rounds for Time 10 Kettlebell Clean and Jerks 15 Pull Ups 200m Run

Partner WOD For Time, in Teams of 2 25 Toes-to-Bar 50 Burpees 75 Box Jumps 100 Wall Balls 125 Medicine Ball Russian Twists 150 Double-Unders

WOD “Cindy Dates the Devil” 30 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats 
2, 4, 6, 8,… Devil Press (22.5/15 kg)

WOD 1 18 Min AMRAP (Switch between group of movements every 3 mins, rest 90s) Group 1: 9 GHD Sit Ups 6 Supermans Group 2: 12 Kettlebell Swings 3 Sandbag […]