CrossFit Blacksmith

WOD 1 21-18-15 Chest-to-Bar Pull Ups Weighted Sit Ups (25/15 kg) Double-Unders x2 90s Rest WOD 2 15-12-9 Snatches (115/75 lbs) Overhead Lunges Push Ups * Each WOD has a […]

Strength 4 Rounds Max Bench Press @ 70% 8 Dumbbell Front Raises 8 Dumbbell Lateral Raises WOD 8 Min EMOM 2 Wall Walks 6 Weighted Box Step Ups (25/17.5 kg)

Strength Deficit Deadlift 4 x 4 @ 95% of 1 RM Clean WOD 15 Min AMRAP 200m Run 2, 4, 6, 8…    Burpees    Toes-to-Bar

Strength 3 Rounds 10 Ring Dips WOD For Time 1km Run 15 Dumbbell Russian Twists (22.5/15 kg) 25 Alternating Dumbbell Squat Cleans 15 Dumbbell Russian Twists 1km Run * Time […]

Strength Hang Power Cleans (Unbroken) 6 x 4 @ 90% WOD 3 Round AMRAP (3 Mins, 3 Mins, 4 Mins) 8 Double Dumbbell Push Presses (22.5/15 kg) 7 Mountain Climbers […]

Partner WOD 25 Min AMRAP, In Teams of 2 10 Box Jumps 20 GHD Sit Ups 30 Synchronized Double-Unders 200m Farmer’s Carry (24/16 kg)

WOD 22 Min AMRAP 400m Run 10 Front Squats 1, 2, 3, … Muscle ups * Add 1 Muscle Up Every Round

WOD For Time Buy In: 100 Double-Unders 5 Rounds     10 Kettlebell Push Presses (24/16 kg)     15 Kettlebell Swings     20 Up Downs Buy Out: 100 […]

Strength Tempo Deadlift with Over Grip 3-X-2-3 5 x 7 @ 50% of 1RM WOD 3 Rounds for Time 5 Clean and Jerks (135/95 lbs) 7 Hand Release Push Ups […]

Strength 4 Rounds 5 Strict Pull Ups 40s Hollow Hold 12 Bent Over Dumbbell Flys WOD 18 Min AMRAP 10 Wall Balls 2, 4, 6, … Toes-to-Bar * Each round […]