WOD

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 3 Rounds 10 Groiners (Stepped Out Mountain Climber) 10 Medball Hang Squat Cleans :30sec Bike Then, With Empty Bar :30sec Back Rack Elbow Pumps :30sec Front Rack Elbow Pumps... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 3 Rounds 100m Run Or :30 Bike 10 Push-Ups 20 Mountain Climbers Metcon (AMRAP – Reps) 4 Rounds :45 Max Russian KB Swings :15 Rest :45 Plank Burpees :15 Rest :45 Shuttle Runs (25’) :15 Rest... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 5 Rounds 10 DB Squat Clean Thrusters 20 Sit-Ups 50’ Suitcase DB Lunges *Rest 1 Minute After Each Round READ MORE

CrossFit Spanish Fort – CrossFit NEW MONDAY. NEW WEEK. NEW GOALS. LETS KILL IT. View Public Whiteboard Warm-up (No Measure) 8min AMRAP 30 Single Unders 5 Burpees 5 Strict Pull-Ups :10sec Chin Over Bar Hold 25’ Stiff Leg Bear Crawl Metcon (No Measure) *10min Skill/Core... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams Of 2 4 Rounds 400m Run 50 Push-Ups 200m Farmers Carry *Split Reps+Carry Evenly/ Run Together READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (No Measure) *CHOOSE YOUR FITNESS* 10min Strength EMOM: 1 Power Snatch+1 Hang P. Snatch+1 OHS -Or- 10min Conditioning EMOM: 100m Sprints Or :30sec Max Effort Row Metcon (AMRAP – Rounds and Reps) 10min... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 2 Rounds 2 Min Stations Station 1: 1 Min Push-Ups/ 1 Min Plank Hold (No Rest) Station 2: 1 Min Box Step Ups/ 1 Min Squat Hold (No Rest) Station 3: 1 Min Russian Twist/ 1 Min Hollow Hold (No... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 5 Burpee Pull-Ups (RX)/ Muscle-Ups (RX+) 10 DB Push Press (RX)/ HSPU (RX+) 15 Hang Power Cleans 95/65 (RX) 135/85 (RX+) 200m Run READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20min AMRAP 200m Run 20 Alt Lunges 15 DB Push Press 10 V-Ups READ MORE