WOD

CrossFit Spanish Fort – CrossFit Metcon (Time) Partner WOD 100 Wall Balls 20/14 50 Power Snatch 115/75 50 OHS 115/85 1000 Row (switch every 250m) *Split Reps As NeededIf you need to setup 2 different bars then do so. Metcon (No Measure) Core Finisher 50 abmat situps 50... READ MORE

CrossFit Spanish Fort – CrossFit Clean and Jerk (3×3 @70% 2×2 @80% 2×1 @90%) Triple Double (Time) 3 Rounds 20 Pull ups 15 Push Press 115/75 50 Double Unders *12 min cap* READ MORE

CrossFit Spanish Fort – CrossFit Back Squat (2×3 @70% 2×3 @80% 1×3 @90%) Metcon (Time) 7 Rounds 100m run 5 hang squat cleans 115/75 10 Burpees READ MORE

CrossFit Spanish Fort – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the... READ MORE

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Hang Snatches 115/75 15 Wall Balls 20/14 50 Double Unders READ MORE

CrossFit Spanish Fort – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here READ MORE

CrossFit Spanish Fort – CrossFit Shark Bite (Time) 12-9-6 Deadlift 275/175 HSPU *6 min cap* Rest 2 mins 15-15-15 Cal Row (females row 10 cal) T2B *6 min cap* Rest 2 mins 10-15-20 KB Goblet Squats 53/35 Burpees *6 min cap*If You Beat Time Cap Then Rest Exactly 2min Before... READ MORE

CrossFit Spanish Fort – CrossFit Clean and Jerk (% Based EMOM) 4 min EMOM 2 @ 65% Rest 1 min 3 min EMOM 2 @ 75% Rest 1 min 2 min EMOM 2 @ 85% Metcon (Time) 100m Walking Lunge (14x length of rig) RX+ Single Arm OH W/ DB 75 Hand Release Push-Ups 50 Kb or DB... READ MORE

CrossFit Spanish Fort – CrossFit Back Squat (2×5 @65%, 2×5 @75%, 1×5 @85%) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups*15min Time Cap* READ MORE