CrossFit Blacksmith

Strength Tempo Deadlift with Over Grip 3-X-2-3 5 x 7 @ 50% of 1RM WOD 3 Rounds for Time 5 Clean and Jerks (135/95 lbs) 7 Hand Release Push Ups […]

Strength 4 Rounds 5 Strict Pull Ups 40s Hollow Hold 12 Bent Over Dumbbell Flys WOD 18 Min AMRAP 10 Wall Balls 2, 4, 6, … Toes-to-Bar * Each round […]

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 […]