CrossFit Blacksmith

WOD 3 Rounds for Time 200m Run 16 Snatches (115/75 lbs) 8 Lunges

Strength “Push Up Love” 4 Rounds 5 Tempo Push Ups (4-1-X-2) 
Rest 30s WOD “Ship with Dumbbells” 9 Round for Time 7 Double Dumbbell Squat Cleans (20/15 kg) 8 Burpee […]

Strength Clean and Jerk Find 1RM WOD 4 Rounds for Time 4 Clean and Jerks 4 Front squats 14 Hollow Rock

Partner WOD “Partner Barbara” 5 Rounds for Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats 3 Min Rest

WOD For Time 50 Devil Presses (20/15 kg) 40 V-Ups 30 Dumbbell Box Step Overs 200m Suitcase Carry 10 Chest-to-Bar Pull Ups 200m Run 30 Dumbbell Box Step Overs 40 […]

Strength Plank Accumulate 5 Mins * 5 Handstand Push Ups every time you break WOD 3 Rounds for Time Run 800m every 6 Mins

WOD 10 Rounds  for Time (1 Min Work / 30s Rest) 3 Snatches Max Abmat Sit Ups

Strength Squat Cleans 5 x 2 @ 85-90% WOD 21-15-9 Wall Balls Pull Ups

Strength 4 Rounds 7 Push Presses 7 Deltoid Raises 7 Lateral Raises WOD For Time 1, 2, 3…, 8, 9, 10 Man Makers (15/10 kg) x10 Double-Unders

WOD 1 For Time 1km Row as a team While one partner rows, other partner does as many Box Jumps as possible WOD 2 For Time 1.5 Miles on the […]