WOD

CrossFit Spanish Fort – CrossFit View Public Whiteboard Bench Press (5×5 At Same Weight (DB Or Bar)) Superset W/ 10 Standing Oblique Crunches (Each Side Metcon (Time) 4 Rounds 15 Ring Dips 30 Sit-ups/ GHD’s 400m Row *15min Time Cap* READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Dumbbell Bench Press (5×5 Same Weight) Superset W/ Weighted Standing Oblique Crunches (10 Each Side) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 10 Ring Or Box Dips 20 Sit-Ups 400m Row (Every 25m= 1 Rep) READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 7 Rounds 7 DB Push Press 7 DB Front Squats 7 Knees to Elbow -Or- Tuck Crunches 7 Deadlifts (DB -Or- Barbell) 7 Burpees 7 Kettlebell Swings 7 Rings Rows -Or- Jumping Pull-Ups READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 200m Sled Pulls 50 Wall Balls 200m OH Plate Carry 50 Box Jumps READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOMx4 Min1: Standing DB High Pulls Min2: Sit-Ups/ GHD’s Min3: Assault Bike Cals Min4: Burpees Min5: Rest ROMWOD (No Measure) 15min ROMWOD These active stretch sessions will focus on ALL the... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) EMOMx4 Min1: Standing DB High Pulls Min2: Pick Your Core Movement Min3: Assault Bike Cals Min4: Battle Rope Power Slams Min5: Rest READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-upsIn honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine,... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25min AMRAP 200m Run 10 Jumping Pull-Ups Or Ball Slams 10 DB Deadlifts READ MORE