CrossFit Blacksmith

Strength 2 Rounds 3 Front Squats 3 Push Presses WOD 20 Rounds for Time (EMOM) 3 Thruster (95/65 lbs) 4 Burpees over Bar * If you fail, rest 1 Min […]

Strength 3 Rounds 3 Rope Climbs 10 Hammer Bicep Curl (per arm) 10 Lat Pull Downs WOD 16 Min EMOM 14 Box Jumps 3 Rope Climbs 12 Push Ups 6 […]

Strength Bench Press 5 x 7 @ 70% WOD 18 Min AMRAP 4 Power Cleans (75/45 lbs) 200m Run * Each round, add 20 lbs until max weight, then keep […]

Strength Tabata 1 Ring Dip Hold (at the top) Hollow Rocks Tabata 2 Ring Dip Hold (at the bottom) Supermans Tabata 3 GHD Sit Ups WOD 4 Rounds for Time […]

Strength Squat Snatches 3 x 3 @ 80% WOD 14 Min AMRAP 4 Snatches 6 Overhead Squats 8 Toes-to-Bar

Partner WOD 30 Min EMOM Bike Rowing Dumbbell Cleans (17.5/12.5 kg) Push ups Rest

WOD 25 Min AMRAP 1, 2, 3, … Cleans (95/65 lbs) Front Rack Lunges (alternating per leg) Shoulder to Overhead * After Every 3 Rounds, Run 400m

Technique Muscle Ups Double-Unders WOD 16 Min EMOM 3 Muscle ups 15/12 Cal Row 12/9 Cal Bike 25 Double-Unders Strength Bench Press 4 x 10

Strength 5 Rounds (Every 2 Mins) 1 Snatch Deadlift 1 Snatch High Pull 1 Hang Squat Snatch 1 Snatch WOD For Time 25 Mountain Climbers Per Leg 10 Deadlifts (165/225 […]

Strength Back Squats 7-5-5-3-1 * Start with 60% and Build Up to 90-95% for the Last Set ** 20s Wall Sit hold or Hollow Hold Between Sets WOD For Time […]