WOD

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

Strength: 3×3 of: Front Squat Metcon: 5 Rounds of: 18/15cal Bike 8 Power Cleans…205/145 18 Heavy Wall Balls…30/20…10/9 1min Rest For Time (27min Time Cap)

12min AMRAP of: 30cal Treadmill 20 Butterfly Sit Ups 3min Rest 30/25cal Bike 30 KB Swings…53/35 3min Rest 12min AMRAP of: 30/25cal Row 10 Burpee... Read More

**NO CLASSES TODAY** We are holding the fundraiser event “Jose Strong”. Please participate by signing up through the Eventbrite link HERE.

Strength: 8min EMOM of: EVEN MIN: 3 Negative Toes to Bar ODD MIN: 1 Right Arm KB Turkish Get Up 1 Left Arm KB Turkish... Read More