WOD

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds: AMRAP 4: 30/21 Calorie Bike 15 DB Push Press Max 25’ Shuttle Runs In Time Remaining *2min Rest After Each AMRAP READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Jerk Complex (5-6 Sets Building Weight) 2 Push Jerks + 1 Split Jerk Metcon (Time) 21-18-15-12: Pull-Ups/ Chest-to-Bar DB Push Press Calorie Row READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria,... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 4 Rounds 250m Row 10 2x DB Swings 20 Tuck Crunches 200m Run 10 Plank Burpees 20 Scissor Crossover Kicks *Rest 1 Minute* READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams Of 2 25min AMRAP 10 Deadlifts 20 Wallballs 30 Assault Bike Cals 400m Run READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 50 Box Step Overs 50 Jumping Power Slams (Battle Rope) 50 Alt Single Leg V-Ups 50 Plate Ground 2 Overhead 50 Wall Balls 50 Box Dips 50 Plank Pull Throughs W/ DB READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 DB Hang P. Cleans After Each Round: 15 Sit-ups/GHD’s 30 Double Unders/60 Singles *15min Time Cap* 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 (Time) 21-18-15-12-9-6-3 Ring Rows After Each Round: 15 Sit-ups 50 Jump Ropes READ MORE