CrossFit Blacksmith

Strength Power Cleans 5 x 7 @ 50-60% (Every 2 Mins) WOD For Time 10, 9, 8, … , 3, 2, 1 Single Arm Dumbbell Hang Squat Cleans (22.5/17.5 kg) […]

WOD For Time, In Teams of 2 50 Pull Ups 10 Burpee Box Jump Overs 50 GHD Sit Ups 10 Burpee Box Jump Overs 50 Dumbbell Snatches (22.5/15 kg) 10 […]

WOD 5 Rounds (3 Mins Work, 1 Min Rest) 25 Snatches (75/55 lbs) 10 Burpees-over-Bar Max Abmat Sit Ups * Your score is the number of sit ups completed

WOD 1 4 Min AMRAP 20 Air Squats 3 Laps Sled Push 2 Min Rest WOD 2 4 Min AMRAP 15 Wall Balls 10/7 Cal Bike 2 Min Rest WOD […]

Strength Below the Knee Pull 4 x 4 @ 105-110% of 1 RM Clean High Pull 4 x 4 @ 105-110% 1 RM Clean WOD 8 Min AMRAP 10 Kettlebell […]

WOD 5 Rounds for Time 15 Shoulder-to-Overhead (115/75 lbs) 15 V-Ups 200m Run

Strength Tempo Power Cleans (3-X-2-3) Every 90s 1 x 3 @ 80% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 3 @ 85% 1 x 6 […]

WOD 2 Rounds for Time 200 Skips 100 Mountain Climbers 75 Sit Ups 50 Plate Snatches (45/25 lbs) 25 Plate Squats

WOD 10 Rounds for Time 8 Chest-to-Bar Pull Ups 9 Double Dumbbell Clusters (22.5/15 kg) 10 Burpees Over Dumbbells

WOD 1 In Teams of 2, For Time 3K Row WOD 2 In Teams of 2, For Time 6 Mile Bike * Each WOD has a 16 Min Time Cap […]