CrossFit Blacksmith

Strength 16 Min E2MOM 1 Squat Clean 1 High Pull 1 Power Clean WOD For Time 50 Burpee Box Jumps * Every minute do 3 Dumbbell Snatches

Partner WOD In Teams of 3, For Time (2 Partners Sync While 1 Partner Holds Wall Ball) 50 Pull Ups 75 Dumbbell Thrusters 100 Plate Sit Ups 150 Lunges

WOD For Time (23 Min Time Cap) 1, 2, 3, … Devil Presses (22.5/17.5 kg) 40 Double-Unders

Strength Dumbbell Bench Press 5 x 8 WOD Interval AMRAP (3, 3, 3, 4, with 1 Min Rest) 6 Box Jumps 8 Kettlebell Swings (24/16 kg) 10 Mountain Climbers (per […]

Strength 5 Rounds of Power Cleans + Jerk (8 Min Time Cap) 5+1 @ 60% 4+1 @ 65% 3+1 @ 70% 2+1 @ 75% 1+1 @ 80% 3 Rounds of […]

Strength 5 Rounds 5 Pull Ups 
3 Chest-to-Bar Pull Ups 
6 Parallette Push Ups WOD 21-18-15 Hang Cleans (95/65 lbs) Toes-to-Bars

Partner WOD For Time 150 Wall Balls 40 GHD Sit Ups 75 Cal Bike 3 Min Rest 150 Wall Balls 40 GHD Sit Ups 75 Cal Row 3 Min Rest […]

WOD 1 21-15-9 Snatches (95/65 lbs) Burpees-Over-Bar 3 Min Rest WOD 2 12-9-6 Squat Snatches Hand Release Push ups

WOD 30 Min EMOM Bike for Cal (12/9) Row for Cal (15/12) 40 Double-Unders Max Dumbbell Walking Lunges (22.5/15 kg) Rest

Strength Front Squats (3-2-X) 5 x 4 WOD 21-15-9 Thrusters (75/55 lbs) V-Ups