CrossFit Blacksmith

Strength 4 Rounds (30s on, 30s off) HSPU Hollow Rocks Ring Push Ups Overhead Dumbbell Extensions WOD 12 Min AMRAP 200m Run 12 Dumbbell Hang Power Clean and Jerk

Strength 10, 8, 6, 4, 2 Front Squats WOD 21-15-9 Medicine Ball Cleans (20/14 lbs) Medicine Ball Lunges Burpees to Target

Strength 6 Rounds, Every 2 Mins 1 Snatch High Pull 2 Snatches * Touch and Go WOD 4 Rounds for Time 12 Toes-To-Bar 24 Kettlebell Swings (24/16 kg)

WOD 1 15 Min AMRAP Buy In: 150 Cal Row Max Devil Presses (20/15 kg) 3 Min Rest WOD 2 15 Min AMRAP Buy In: 90 Cal Bike Max Man […]

WOD 8 Rounds for Time 10 Overhead Squats (105/75 lbs) 30 Double-Unders 200m Run 30s Rest

WOD 16 Min EMOM 4 Rope Climbs 12 Double Kettlebell Push Press (16/12 kg) Max Burpees Rest

Strength 4 Rounds 30s Weighted Side Plank Hold (per side) 20 GHD Sit Ups 40s Back Extension Hold 30 Flutter Kicks WOD For Time (5 Min Time Cap) 100 Skips […]

WOD 1 In Teams of 2, 9 Rounds every 90s Bike for Cal(7/6/5) Cleans (5/6/7) (135/105 lbs) 3 Min Rest WOD 2 In Teams of 2, 9 Rounds every 90s […]

Strength Bench Press 4 x 10 @ 80% of 10RM Strict Shoulder Press 4 x 4 @ 75% of 1RM WOD 21-15-9 Push Ups Double Dumbbell Deadlifts (22.5/15 kg) Double […]

Partner WOD 6 Rounds for Time 40 Sit Ups 30 Dumbbell Snatches 20 Step Ups 10 Pull Ups * Partners work one at a time