WOD

Strength: 6min EMOM of: 3 Back Squats 3 Strict Chest to Bar Pull Ups Metcon: 2 Rounds of: 8min AMRAP of: 15 Bike Cal 12... Read More

5 Rounds of: 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min AMRAP of: Treadmill Cals :40sec Rest 1:20min AMRAP of: 5 Pull Ups 10 Push... Read More

With a partner, complete the following: 3 Rounds of: 120m Sled Push (inside)…225/180 20 G.I. Janes 400m Med Ball Run…20/14 (outside) For Time *The NEW... Read More

Strength: 5,4,3,2,1 of: Bench Press…85% 1RM Heavy Power Clean…85% 1RM *Take 5-10mins to warm up to a heavy power Clean and a heavy bench Press.... Read More

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!!