WOD

CrossFit Black Box – CrossFit Weightlifting Back Squat (5-5-5-5 (70%-73%75%-75%)) Last week should give us a baseline. We will be moving into a strength cycle... Read More

CrossFit Black Box – CrossFit Metcon Metcon (Time) Today we are honoring Captain Andrew Ross of the US Army 3rd Special Forces Group who was... Read More

CrossFit Black Box – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Competitor Metcon (No... Read More

CrossFit Black Box – CrossFit Metcon Metcon (AMRAP – Reps) With a continuously running clock: 0:00-3:00 AMRAP 3min: 30 Cal row 15 Lateral Burpees Over... Read More

CrossFit Black Box – CrossFit Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# Metcon (No Measure) EMOM for 15min: Min 1: 10 KB... Read More

CrossFit Black Box – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Competitor Metcon (AMRAP –... Read More

CrossFit Black Box – CrossFit Metcon Metcon (Time) Teams of 3: 1200m Run (200m relay) 100 Burpees 200 Ball Slams 300 KBS, 53/35 1500m Row... Read More

CrossFit Black Box – CrossFit Weightlifting Back Squat (3-3-3-3-3 (first set @ 75% of 1RM then increase)) Competitor Metcon (No Measure) 19.5 Before the daily... Read More