CrossFit Blacksmith

WOD 1 12 Min AMRAP 3 Deadlifts (105/85 lbs) 6 Hang Power Cleans 9 Push Jerks 3 Min Rest WOD 2 For Time 50 Burpees-Over-Bar 50 Wall Balls 50 Squat […]

WOD 21-15-9 Handstand Push Ups Jumping Lunges Box Step Ups * 800m Run between each set

Strength Split Jerks 5 x 5 @ 60% WOD 4 Rounds for Time 55 Double-Unders 10 Clean and Jerks (135/95 lbs)

Strength 4 Rounds 20 GHD Sit Ups 1 Min Plank 10 Kettlebell Side Bends per side WOD For Time 12 Dumbbell Snatches (25/17.5 kg) 24 Chest-to-Bar Pull Ups 9 Dumbbell […]

Strength Back Squats 4 x 10 @ 55% Strict Shoulder Presses 4 x 4 @ 75% WOD 14 Min AMRAP Buy in:     100m Run     12 Back Squats (115/75 lbs) Max […]

Partner WOD 3 Rounds for Time 50 Air Squats 10 Synchronized Sit Ups 40 Dumbbell Push Presses 10 Synchronized Sit Ups 30 Dumbbell renegade row 10 Synchronized Sit Ups 20 […]

WOD 6 Rounds for Time 200m Run 10 Snatches (115/75 lbs) 10 Overhead Squats

Strength Tabata 1 GHD Sit Ups Tabata 2 Paralette Push Up/Dips Tabata 3 Superman Holds WOD 20-15-10 Burpee Box Jumps Toes-to-Bar

WOD 21-15-9-15-21 Dumbbell Squat Cleans (25/17.5 kg) Abmat Sit Ups * 40 Double-Unders after each round

Strength 5 Rounds Max Strict Presses Max Push Presses 3 Push Jerks * Weight is 80% of 1RM Strict Press WOD 3 Rounds for Time 5 Handstand Push Ups 10 […]