WOD

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict+Push Press Combo (4 Sets Building) Max Strict Press Into… Max Push Press *Rest 2 Minutes Between Sets •1st Set: Aim For 8-10 Strict + 12-14 Push •2nd Set: Aim For 6-8 Strict + 10-12 Push •3rd Set: Aim... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (AMRAP – Reps) 6 Rounds: (In a 3:00 Window) 200m Run/250m Row 1 Round of “Cindy” Max Power Cleans RX:115/75 RX+:155/95 *2:00 rest between rounds. 1 Round of “Cindy” = 5... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams Of 2 20min AMRAP 200m Run 20 Wallballs 20 Push-Ups READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard CHOOSE YOUR STRENGTH Power Snatch Combo (6 Sets Building) Power Snatch + Hang Power Snatch -Or- DB Floor Press (6×6 Building) Class WOD Metcon (AMRAP – Rounds and Reps) 12min AMRAP 5 Power Snatches/ 10... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (No Measure) Every 4min x 5 Rounds: 20×25’ shuttle runs 10 Pull-Ups/Ring Rows 20 Sit-Ups/GHD’s **Goal Is To Push The Pace Each Round To Maximize Rest ROMWOD (No Measure) 15min ROMWOD These active... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Sumo Deadlift (6×2 Building) -Or- VIKING ROW (Time) 250 meters Rest 30sec 500 meters Rest 45sec 750 meters Rest 1min 1000 meters Four sets of rowing, each of which should be done at max effort. Class WOD... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict Press (6-6-4-4-2-2 Building) -Or- Kneeling Alt. DB Presses (6×5 Building) Class WOD Metcon (AMRAP – Reps) 4 Rounds Min1: Max Push Press Min2: Max TTB/ Knees2Elbow Min3: Max Burpees Min4: Rest READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) Teams Of 2 4 Rounds 200m Farmers Carry 30 Snatches/ KB Swings 40 Cal Row/Bike READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard 10x250m Row Intervals (Time) 10 x 250m Row Sprints. *:30sec Rest Between. -Or- Deadlift (6×3 Building) Class WOD Metcon (Time) 3 Rounds 400m Run/500m Row 15 Deadlifts/KB Sumo High Pulls 20 Double DB Front... READ MORE