WOD

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Partner WOD: “Choose Your Own Adventure!” Complete 2 of the options listed below: 1) Partner Fran (42-30-18 Thrusters + Pull Ups) 2) Partner 3,000 Meter Row 3) Partner 1 Mile Med Ball Run 4)... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) Teams of 2 2000m Row 100 KB High Pulls 300 Jump Ropes READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Overhead Squat (5×3 Building Weight) Metcon (Time) 4 Rounds 15 Box Jumps 15 OHS 75/55 (RX) 95/65 (RX+) 15 Toes To Bar READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 4min AMRAP 8 DB Box Step Ups 12 Mountains Climbers *Rest 2 Minutes* 4 Minute AMRAP 8 Calorie Bike 12 Ball Slams *Rest 2 Minutes* 4 Minute AMRAP 8 Jumping Squats 12 Russian KB Swings *Rest 2... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds 50’ Bear Crawl (RX) Handstand Walk (RX+) 40 Sit-Ups 30 DB Hang Cleans 40-45/20-25 (RX) 50-55/ 30-35 (RX+) 20 Burpees 10 DB Push Press (RX) HSPU (RX+) READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) Teams of 2 3 Rounds For Time: 40 Hang DB Cleans 40 DB Push Press 40 Partner Pass Sit-Ups W/ Slamball 40 Calorie Row READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Deadlift (5×2 Same Weight) Metcon (Time) 21-18-15-12 Deadlifts RX: 135/95 RX+: 185/125 *400m Run After Each Set READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (No Measure) 5 Sets DB Split Squats 8 Reps Each Leg *Rest 90 Seconds Between Sets* Metcon (AMRAP – Rounds and Reps) 15min AMRAP 4 Burpees 6 Ring Rows 8 Walking Lunges 100m Run READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 50 Wall Balls 40/32 Calorie Row 30 Jumping Pull-Ups (RX)/ Kipping Pull-Ups (RX+) 40 Wall Balls 30/24 Calorie Row 20 Kipping Pull-Ups (RX)/ Chest2bar (RX+) 30 Wall Balls 20/15 Calorie Row 10 Chest2bar... READ MORE