WOD

CrossFit Spanish Fort – CrossFit View Public Whiteboard Strict Press (5×3 Building Weight) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Half Kneeling Arnold Press (5×5 Building Weight) These Are Single Arm With A DB Metcon (AMRAP – Reps) 3 Rounds Min1: Wall-Balls Min2: KB Sumo High Pulls Min3: 25’ Shuttle Runs Min4: DB Push Press Min5:... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard () Metcon (Time) Teams Of 2 Buy-In: 800m OH Plate Carry Then, 100 Power Snatches -Or- KB Swings 100 Burpees Over Partner Plank Then, Buy-Out: 800m OH Plate Carry READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Paused Front Squat (6×2 Building Weight) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 200m Run 6 Strict Pull Ups 8 DB Walking Lunges 10 DB Box Step Overs READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Single Leg DB Bench Squats (5×5 Building Weight) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 200m Run 10 OH Plate Lunges 10 DB Box Step Overs READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard CHOOSE YOUR PATH Take Your Pick Of Strength Or Cardio To Kickoff Today’s Class Dumbbell Bench Press (5×8 Same Weight) Metcon (Time) 5x 200m Run Intervals *1 Minute Rest After Each Run Class WOD Metcon (AMRAP... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 4 Rounds 15 tuck crunches 20 kb swings 30 ball slams 400m Row *Rest 1 minute after each round READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Deadlift (5×2 Same Weight Across) Hooch (Time) 25/20 Calorie Row 25 Ring Dips 25 Deadlifts 25 Wall Balls 25/20 Calorie Row 25 Wall Balls 25 Deadlifts 25 Ring Dips 25/20 Calorie Row *15min Time Cap* RX: 135/95 RX+:... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Turkish Get Up (Build To Heaviest Set Of 2) Superset W/ 20sec Hollow Holds Metcon (Time) 800m Run 150 Double Unders 25 Burpees 600m Run 100 Double Unders 25 Burpees 400m Run 50 Double Unders 25 Burpees READ MORE