WOD

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 5 Rounds 200m Run 10 DB Deadlifts 10 DB Box Step Ups READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard SLED PULLS (5 Sets: 2x 25m Pulls) 25m =1 Rep Metcon (Time) 3 Rounds 1000m Row 200m Farmers Carry 100’ Walking Lunge READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard SLED PULLS (5 Sets: 2x25m Building Weight) 25m =1 Rep Metcon (Time) 3 Rounds 1000m Row 200m Farmers Carry 100’ Walking Lunge READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Strict Press (4×3 Building weight) Push Press (4×3 Building Weight) Jerk Complex (4 Sets Building Weight ) 2 Push Jerks + 1 Split Jerk Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 Push Press 15... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 800m Run 40 Alt DB Snatches 40 Burpees 600m Run 30 Alt DB Snatches 30 Burpees 400m Run 20 Alt DB Snatches 20 Burpees 200m Run 10 Alt DB Snatches 10 Burpees Metcon (No Measure) BEACH BOD EXTRA WORK 4-5... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 800m Run 40 Alt DB Snatches 40 Burpees 600m Run 30 Alt DB Snatches 30 Burpees 400m Run 20 Alt DB Snatches 20 Burpees 200m Run 10 Alt DB Snatches 10 Burpees READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6min AMRAP 10 DB Front Squats 10 V-Ups **Rest 2 Min** 6min AMRAP 10 DB Power Cleans 10 Ring Rows **Rest 2 Min** 6min AMRAP 10 DB Squat Cleans 10 Jumping Pull-Ups READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Clean + Squat Complex (6 Sets Building Weight) 1 Squat Clean + 1 Hang Squat Clean + 2 Front Squats Metcon (AMRAP – Rounds and Reps) 4min AMRAP 10 Front Squats 10 ToesToBar **Rest 2 Min** 4min AMRAP 8 Power Cleans... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Deadlift (5×3 Building Weight) Metcon (Time) 21-15-9 Hang Power Cleans Lateral Burpees Over Bar RX: 95/65 RX-+: 135/95 READ MORE