WOD

CrossFit Spanish Fort – CrossFit “The secret of getting ahead is getting started.” Metcon (No Measure) 10 Minutes Alternating Even: 10-15 Calorie Row Odd: 8-10 BurpeesThis is todays warm up. Stretch out some before then use this to get you moving & get that... READ MORE

CrossFit Spanish Fort – CrossFit We may encounter many defeats but we must not be defeated.” Back Squat (10 Sets of 2 Reps @75-80% of Max) No More Than 90 Seconds Rest Between Sets Metcon (Time) 5 Rounds 6 Snatches 20 Sit-Ups RX 135/ 85 RX+ 165/105 READ MORE

CrossFit Spanish Fort – CrossFit “Be Great Today” Metcon (Time) 800m Run Buy-In Then, 3 Rounds: 50 Double Unders 25 Toes to Bar 10 Clean and Jerks (135/95) Then, 800m Run Buy-Out READ MORE

CrossFit Spanish Fort – CrossFit “Life has no limitations, except the ones you make.” Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow,... READ MORE

CrossFit Spanish Fort – CrossFit Metcon (Time) Teams of 2 100 KB/DB Snatches 400m Run 100 Dips 400m Run 100 OH Lunges 45/25 400m Run 100 TTB 400m Run *One partner must stay in a plank hold while the other works. Once you drop in the plank it’s time to swap READ MORE

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Reps) AMRAP 5 6 Front Squat 155/105 6 Burpees Over the Bar -Rest 1 Min.- AMRAP 3 Double Unders -Rest 1 Minute- AMRAP 5 6 Front Squat 135/95 6 Burpees Over the Bar READ MORE

CrossFit Spanish Fort – CrossFit “What you do every day matters more than what you do every once in a while.” Metcon (Weight) Snatch EMOM (Power or Squat) 3 Snatches EMOM x 5 min @70% 2 Snatches EMOM x 5 min @ 80% 1 Snatch EMOM x 3 @ 90% Snatch Grip... READ MORE

CrossFit Spanish Fort – CrossFit “Get Better Today” Split Jerk (5×1 at Same Weight) Build up to heaviest weight then try to hit 5 singles Metcon (AMRAP – Reps) Tabata -8 Rounds Each Calorie Row Sit-Ups Calorie Row READ MORE

CrossFit Spanish Fort – CrossFit “Life has no limitations, except the ones you make.” Metcon (Time) Happy Monday:) I can’t wait to see everyone at the box for a great start to the week. Gonna be a fun one!!! READ MORE