CrossFit Blacksmith

Strength 3 Rounds (
1 Min Work / 30s Rest) 
Elbow Side Plank (each side) 
 Sit Ups Back Extensions WOD 10 Round for Time 8 Dumbbell Snatches 
(22.5/15 kg) 8 […]

Strength Sprint Test 500m Row Sprint 
Rest 3 Mins 
0.8 Mile Bike WOD 5 Round for Time 
 10 Box Jumps 
20 Wall Balls
 30 Double-Unders / 60 Single Skips

Strength 3 Rounds 
3 Push Jerks @ 3 RM 
3 Strict Pull Ups WOD 12 Min EMOM 3 Clean and Jerks (125/85 lbs) 
6 V-Ups

Partner WOD For Time Buy in 150 Double-Unders (Split) 400m Run 
20 Air Squats 
12 Burpees 400m Run 
20 Push Ups 12 Burpees 400m Run 20 Dumbbell Front Squats 12 […]

WOD 9-15-21-15-9 Shoulder to Overhead (105/75 lbs) Burpee Box Jump Overs * 200m Run after each round

Strength Back Squats 4 x 10 @ 50% WOD 15 Min AMRAP 2, 4, 6, 8… Dumbbell Squat Cleans (20/15 kg) Ring Dips Kettlebell Swings (24/16 kg)

Strength 9 Min EMOM 10 GHD Sit ups Wall Sit GHD Back Extensions WOD 1 7 Min AMRAP 30/24 Cal Row buy in, then AMRAP Man Makers WOD 2 7 […]

Strength 6 Min AMRAO 2 Touch-and-Go Snatches WOD 12 Min AMRAP 10 Power Snatches 1 Wall Walk * Add 1 wall walk each round Rx: 95/65 lbs

Strength Tabata 1 Plate Russian Twist Plate Sit ups to OH Tabata 2 Hollow Hold Plank Tabata 3 Strict Leg Raises Flutter Kicks WOD 1 3 Min AMRAP 20 Double-Unders […]

Partner WOD “Cindy x15” For Time 5 Pull Ups 10 Push Ups 15 Squats * Every 5 Mins Run 400m Together