CrossFit Blacksmith

Strength Push Presses 5 x 3 @ 80% every 90s (from the ground)  WOD 21-15-9 Box Jump Overs Double Dumbbell Clean and Jerks (20/15 kg)

Partner WOD For Time Buy In: 50 Pull ups 10 Rounds     12 Sumo DL High pulls     12 Goblet Squats     12 V ups Buy Out: […]

Strength Deadlifts 4 x 10 @ 60% WOD For Time 15-12-9 Burpees Pull ups 30-24-18 Hang Dumbbell Clean & Jerks 60-48-36 Abmat Sit ups

WOD 1 For Time 1km Row WOD 2 For Time 1.5 Mile Bike WOD 3 For Time 800m Run * 2 Mins Rest between each WOD ** Once all WODs […]

Strength 5 Rounds Max Strict Pull Ups 10 Bent Over Dumbbell Flies Rest 90s between sets WOD For Time 120 Wall Balls (20/14 lbs) * 3 Pull Ups every 2 […]

Strength Front Squats 5 x 5 @ 60% WOD 21-15-9 Squat Cleans V-Ups 50 Double-Unders

Strength Tabata 1 Shoulder Press (45/35 lbs) Bent Over Rows Tabata 2 Ring Rows Hollow Hold Tabata 3 Dips Lat Pull Downs WOD 5 Rounds for Time 15 Box Jumps […]

Partner WOD 35 Min AMRAP 60 Jumping Lunges 60 Push Ups 15 GHD Sit Ups (done by one partner) 60 Dumbbell Squats 60 Dumbbell Shoulder-to-Overheas 15 GHD Sit Ups (done […]

Strength 3 Rounds 2 Heavy Thrusters WOD 20 Min AMRAP 5 Pull Ups 10 Push Ups
 10 Thrusters (75/45 lbs)

WOD “Running Forever” 40 Min AMRAP 
 800m Run 10 Power Cleans (95/65 lbs) 
20 Kettlebell Swings (24/16 kg)