WOD

Strength: 5min EMOM of: 2 Power Snatch Metcon: 3 Rounds of: 5min AMRAP of: 45/35cal Row 30 Burpee onto Plate 15 Power Snatch…155/105 5min Rest... Read More

Strength: 8min EMOM of: Even min- 6 Weighted Pull Ups Odd min- 6 Weighted Dips Metcon: 6 Rounds of: 12 Chest to Bar Pull Ups... Read More

Strength: 5,4,3,2,1 of: Front Squat 2min Rest after each set – increase weight as reps descend Metcon: 3 Rounds of: 21 HDD Wall Balls…20/14…12/11 40m... Read More

Strength: 5min EMOM of: 3 Deadlifts Metcon: 8min AMRAP of: 21cal Bike 13 Deadlifts…275/185 8min Rest 8min AMRAP of: 21cal Bike 13 SHSPU…45’s (sub- HR... Read More

2 Rounds of: 6min AMRAP of Bike Cals 6min AMRAP of Treadmill Cals 6min AMRAP of: 10 Snatches…75/55 5 Burpee Bar Touch 6min Rest For... Read More

***NO CLASSES TODAY*** We will be hosting the Mid Atlantic CrossFit Club competition. Feel free to swing by and watch WCU CrossFit Club compete!!

Auxiliary: 1min AMRAP of: Echo Bike Cals Metcon: 6 Rounds of: 300m Run (outside) 15 Wall Balls…20/14…10/9 2 Rope Climbs For Time (21min Time Cap)

Strength: 6min EMOM of: 3 Shoulder Press Metcon: 4 Rounds of: 4min AMRAP of: 25/20cal Row 60m Sled Push…225/180 25 HSPU…45’s 4min Rest For Total... Read More

Strength: 5min EMOM of: 2 Snatches Metcon: 30 Snatches…165/115 20 Burpee Box Jump Over…24/20″ 50 Air Squats For Time (13min Time Cap)

Strength: 5min EMOM of: 3 Bench Press Metcon: 3 Rounds of: 30cal Run 30 Sit Ups 30 Push Ups 30 Pull Ups For Time (15min... Read More