CrossFit Blacksmith

Partner WOD 3 Rounds for Time 30 Deadlifts 10 Synchronized Burpees 20 Pull ups 10 Synchronized Burpees 10 Clean and Jerks 10 Synchronized Burpees Rx: 135/105 lbs

WOD 10 Rounds for Time 200m Run 50 Double-Unders

Strength 6 Rounds 3 Squat Snatches every 90s WOD For Time 10,9,8,…,3,2,1 Snatches OH Squats Sit ups Rx: 95/65 lbs

Strength Tabata 1 Hollow Hold Bicycle Crunches Tabata 2 GHD Sit ups WOD 24 Min EMOM Bike for Cal (12/9) Mountain Climbers Row for Cal (15/12) Wall Balls

Strength 4 Rounds Max Strict Presses 3 Push Presses after failure @ 60% 1 Rep Max Strict Press WOD 12 Mix AMRAP 5 Pull Ups 10 Devil Presses 15 V-Ups […]

WOD 1 4 Rounds for Time 15 Deadlifts (135/105 lbs) 10 Burpees-over-Bar 2 Min Rest WOD 2 3 Rounds for Time 12 Power Cleans (125/95 lbs) 10 Hand Release Push […]

Strength 6 Rounds 3 Touch & Go Clusters (every 90s) WOD 5 Rounds for Time 200m Run 20 Wall Balls

Strength Kipping Handstand Push Ups Work on Technique WOD 1 3 Mins AMRAP 15/10 Cal Row 10 Double Dumbbell Push Presses 1 Min Rest WOD 2 3 Min AMRAP 7 […]

WOD 24 Min EMOM Bike for Cal Double-Unders Overhead Plate Walking Lunges Rest Rx: 25/15 lb Plate

Strength 6 Rounds 4 Tempo Front Squats (3 2 X 1) 10 Monster Band Steps per side WOD 4 Rounds for Time 10 Kettlebell Goblet Squats 10 Toes-to-Bar 10 Kettlebell […]