WOD

CrossFit Spanish Fort – CrossFit Warm-up (No Measure) 5 Sets Strict Pull-Ups (3 Sets Narrow Grip + 2 Sets Wide Grip) *10 Hollow Body Rocks Between Each Set Metcon (Time) 5 Rounds 200m One Arm Farmers Carry 50-60/30-40 (100m Each Arm) 20 Sit Ups 40 Double Unders READ MORE

CrossFit Spanish Fort – CrossFit Front Squat (2×5@65% 1×5@75% 1×5@85%) Spongebob Slowpants (Time) 2 rounds 200m run 15 hspu 200m run 15 front squats 115/75 200m run 15 burpees over bar READ MORE

CrossFit Spanish Fort – CrossFit Power Clean + Hang Clean (5×2 Building Weight) Hit 2 Sets of The Complex At Each Weight Metcon (Time) 800m Run Then, 9-15-21 Hang Power Cleans 135/95 Toes To Bar **15min CAP** READ MORE

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Reps) Surprise! Surprise! You’ll Have To Show Up To Find Out What Fun We Have In Store…. “Success is the sum of small efforts.. repeated day in & day out”. One thing that goes above everything is CONSISTENCY.... READ MORE

CrossFit Spanish Fort – CrossFit Metcon (Time) Teams of 2: 4 Rounds 400m Medball Run 40 Single Arm DB Thrusters 40 Pull-Ups 40 GHD or Abmat Sit-Ups **Split Run/ Reps As Needed READ MORE

CrossFit Spanish Fort – CrossFit For The First Part of Today You Can Choose Between Strength (Snatches) Or Endurance (Rowing) Snatch (5×2 Building) 2 Lifts At Each Wright For 5 Total Sets. Doesn’t Have To Be Touch N Go Reps. 2000m/ 250m relays (Time) 8x 250m row; 30... READ MORE

CrossFit Spanish Fort – CrossFit Warm-up (No Measure) Warmup/ Skill/ Strength Builder 4 Sets 20-30sec Handstand Hold Max Unbroken Strict Pull-Ups (2 Sets Narrow Grip/ 2 Sets Wide Grip) Metcon (AMRAP – Rounds and Reps) 20min AMRAP 100m Farmers Carry (HEAVY) 15/10 Cals... READ MORE

CrossFit Spanish Fort – CrossFit Front Squat (5X4 Building Weight) Metcon (Time) 3 Rounds 400m Run 20 Box Jumps 24/20 10 Hang Power Cleans 155/105 READ MORE

CrossFit Spanish Fort – CrossFit Push Press (6×3 Building Weight) Metcon (Time) 5 Rounds 10/8 Cal Row 10 Toes To Bar 10 HSPU **13min Cap** Add 1 Sec To Time For Every Rep Not Completed READ MORE