CrossFit Blacksmith

WOD 1 5 Min AMRAP 5 Box Jumps (24″/30″) 10 Thrusters (45/35 lbs) 3 Min Rest WOD 2 5 Min AMRAP 10 Box Jump Overs (20/24″) 10 Sumo Deadlift High […]

Strength  10 Min E2MOM (5 Rounds) 1 Clean + 2 Split Jerks WOD 21-15-9 Overhead Lunges (75/55 lbs) Hand Release Push Ups

Strength Tabata 1 GHD Sit Ups Tabata 2 L-Hang Hold WOD 22 Min EMOM Wall Balls Double-Unders

Strength 10 Min EMOM 1 High Pull + 1 Power Clean WOD 12 Min AMRAP 7 Burpees over Bar 1, 2, 3, … Clean and Jerks

Strength Back Squats 7 @ 65% 5 @ 70% 5 @ 70% 3 @ 80% 1 @ 90% * 30s Wall-Sits between sets WOD 3 Rounds for Time 12 Dumbbell […]

Partner WOD 30 Min AMRAP, In Teams of 2 40 Ring Rows 60 Dumbbell Push Presses 80 Dumbbell Squats 100 Wallball Situp Tosses

Partner WOD 1 For Time 100 Cal Row While Partner 2 AMRAPs     2 Sandbag Tosses     4 Sandbag Squats     8 Burpees Over Sandbag Rest 3 […]

Strength Deadlifts 6 x 4 @ 75-80% of 1RM WOD 5 Rounds for Time 15 Wall Balls 10 Toes-to-Bar

WOD 10 Rounds for Time 5 Chest-to-Bar 7 Kettlebell Sumo Deadlift High Pulls (32/24 kg) 9 Kettlebell Step Ups

Strength Tabata 1 Handstand Push ups Hollow Hold Tabata 2 Banded Tucks Seated Shoulder Press WOD For Time 10, 9, 8, …, 3, 2, 1 Push Press (125/85 lbs) 15 […]