WOD

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 2 Rounds 10 Single Leg RDL’s (light db’s) 10 DB Curl + Presses 10 Alt Box Step Ups : Metcon (Time) 50 Box Jumps/Step Ups 50 Pull-Ups/Ring Rows 50 Plank Jacks 50 DB Bent... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 3 Rounds 100m Run 10 PVC Pass Throughs 10 Tall PVC Snatches 25’ Bear Crawl 10 Push-Ups 10 Hollow Rocks Metcon (No Measure) CHOOSE YOUR FITNESS “Strength” 1... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) WARM IT UP Quad+Hip Stretches 10 Front to back leg swings 10 Side to side leg swings 25’ High Knees 25’ Butt Kicks 25’ duck walk 2 Rounds 10 Cat/Cows 10 Banded Squats :20sec Squat Hold :30sec Bike... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) m Roll+ Banded Hammie Stretch + Dynamic Stretch Then, 2 Rounds :45 Row 5/5 Reverse Lunge Into Single Leg RDL’s W/ DB’s 10 Straight Leg Raises 10 Glute Bridges Deadlift (6×2 Building Weight)... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 3 Rounds 45sec Work/15sec Rest -Battle Ropes -Shoulder Taps -Shuttle Runs -Rotation Wall Sits -Plate Ground To Overhead -Ball Slams Metcon (No Measure) Tabata Core Cash-Out 4 Rounds Each... READ MORE

CrossFit Spanish Fort – CrossFit “Movement is a medicine for creating change in a person’s physical, emotional, and mental state.” View Public Whiteboard Warm-up (No Measure) WARM IT UP 5 Minutes Mobility Then, 3 Rounds :45sec Bike 10 Groiners (Stepped Out Mountain Climber)... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) WARM IT UP 5 Minutes Mobility 2 Rounds 10 PVC Pass Throughs 20 Mountain Climbers 15/10 Calorie Row 10 PVC Thrusters Metcon (AMRAP – Rounds and Reps) 6min AMRAP 12/9 Calorie Row 12 DB... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD: 6:00 AMRAP Partner A hangs from pull up bar Partner B does dB floor press -2:00 Rest- 6:00 AMRAP Partner A holds handstand or plate overhead Partner B does strict pull ups -2:00... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) Stretch It Out Then 2 Rounds 1min Row 10 Alt Single Leg RDL 10 Lunges W/ Twist 10 Side To Side Planks Metcon (AMRAP – Reps) 4 Rounds 1min Calorie Row 1min 2x KB Front Rack Lunges 1min Plank... READ MORE