CrossFit Blacksmith

Strength Below the Knee Pull 4 x 4 @ 105-110% of 1 RM Clean High Pull 4 x 4 @ 105-110% 1 RM Clean WOD 8 Min AMRAP 10 Kettlebell […]

WOD 5 Rounds for Time 15 Shoulder-to-Overhead (115/75 lbs) 15 V-Ups 200m Run

Strength Tempo Power Cleans (3-X-2-3) Every 90s 1 x 3 @ 80% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 3 @ 85% 1 x 6 […]

WOD 2 Rounds for Time 200 Skips 100 Mountain Climbers 75 Sit Ups 50 Plate Snatches (45/25 lbs) 25 Plate Squats

WOD 10 Rounds for Time 8 Chest-to-Bar Pull Ups 9 Double Dumbbell Clusters (22.5/15 kg) 10 Burpees Over Dumbbells

WOD 1 In Teams of 2, For Time 3K Row WOD 2 In Teams of 2, For Time 6 Mile Bike * Each WOD has a 16 Min Time Cap […]