CrossFit Blacksmith

Partner WOD 20 Min AMRAP 2 Pull Ups 4 Burpee Box Jumps 6 Alternating Dumbbell Snatches 8 V-Ups * One partner must complete a full round before other partner starts

WOD 7 Rounds for Time 
7 Ground to Overhead 
7 Toes-to-Bar
 200m Suitcase Carry Rx: 115/95 lbs

Technique Sandbag Throw WOD 24 Min EMOM 
 16/12 Cal Bike 
4 Sandbag Over Shoulder Throw 20 Air Squats 
40s Hollow Hold

Strength 10 Min EMOM 3 Heavy Bear Complex WOD 12 Min AMRAP 
6 Pull Ups1 10 Lunges 
* Add 1 power clean after each round until you reach 8 power […]

Strength 4 Rounds 
 15 GHD Sit Ups 45s Wall Sit
 
12 Push Ups WOD 20 Min AMRAP 
12 Burpees 4 Wall Walks

 400m Run

Strength Front Squats 
 6 x 4 @ 50% WOD 14 Min EMOM\ 40 Double-Unders 7 Front Squats Rx: 105/95 Ibs

Partner WOD 3 Rounds for Time (each partner should complete the following) 31 Russian Kettlebell Swings 31 Box Jumps 31 Push Presses 31 Wall Ball 31 Russin Twist Rx: 17.5/12.5 […]

Partner WOD 22 Min AMRAP (In Teams of 2) 100 Wall Balls 75 Deadlifts 50 Handstand Push-ups Rx: 20/14 lbs WB – 225/155 lbs BB

WOD 5 Rounds for Time 20 GHD Sit-ups 200 ft Farmers Carry 75 Double-Unders * Rest 2 mins between each round Rx: 32/24 kg KB

WOD 3 Rounds for Time 18 Kettlebell Swings 15 Thrusters 12 Bar Facing Burpees 5 Min Rest 54 Kettlebell Swings 45 Thrusters 36 Bar Facing Burpees Rx: 24/16 kg KB […]