WOD

CrossFit Goliath – CrossFit Warm-up Thoracic Flow Squat Flow Then EMOM x 9 (3 sets) 1- 3-5 Behind the Neck Push Press *1 sec pause... Read More

CrossFit Goliath – CrossFit Metcon (Time) For Time: Run 800m 15 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift 275/185 Run 800m 15 Rounds:... Read More

CrossFit Goliath – CrossFit Hang Power Snatch (5×1) 3 reps EMOM x 3min. 2 reps EMOM x 3min. 1 rep EMOM x 5min. *Start with... Read More

CrossFit Goliath – CrossFit Metcon (Weight) In a 20 min window… 5 Front Squats Immediately Into: 10 Barbell Hip Thrusts Rest 90sec. Repeat for 4-5... Read More

CrossFit Goliath – CrossFit Metcon (Weight) Every 3 Min For 5 rounds 10/7 Cal Bike 10 Toes-to- bar 3 Power Snatch (Climbing) Immediately into: Every... Read More

CrossFit Goliath – CrossFit Back Rack Lunge (5×8) In an 18 min window 4-5 sets: With your front foot on a 45lb plate, complete 8... Read More

CrossFit Goliath – CrossFit Front Squat (1xME) Do a few warm up sets -then- 5@75% 3@85% Shoot for a new 1RM!! (you get 2 attempts... Read More

CrossFit Goliath – CrossFit Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Bench press (185/105) *10 push ups after each setBDG (225/135) Rx+ (205/115) L3 (155/95) L2 (135/85) L1 (115/65)... Read More

CrossFit Goliath – CrossFit Hang Power Clean (1×1) Min 0-10 10 min to establish a 1RM Hang Power Clean Metcon (Time) Min 12-22 For Time... Read More

CrossFit Goliath – CrossFit Deadlift (4×5) Every 4 min x 4 rounds 25/18 Cal Bike 5 Deadlifts Round 1: 50% Round 2: 60% Round 3:... Read More