WOD

CrossFit Goliath – CrossFit Metcon (Weight) 20min. running clock… Run 400m 10 Power Clean and Jerks at 50% Run 400m 8 Power Clean and Jerks... Read More

CrossFit Goliath – CrossFit Metcon (AMRAP – Reps) 15min. to get as far as possible… 50-40-30-20-10 Russian KB Swings 70/53 *After each set complete: 15... Read More

CrossFit Goliath – CrossFit Metcon (AMRAP – Rounds) “Pump Session ” As Many Rounds As Possible In 20min. 15/12 Cal Assault Bike 10 DB Bench... Read More

CrossFit Goliath – CrossFit Snatch Warm up with to about 65-70% of your max and then complete: EMOM 10 3 snatches *Shouldn’t be super hard,... Read More

CrossFit Goliath – CrossFit Metcon (Weight) 12min. EMOM: Odd Min.) 10 Toes-To-Bar Even Min.) 2 Power Snatch (climbing) immediately into; 12min. EMOM: Odd Min.) 10... Read More

CrossFit Goliath – CrossFit Metcon (Weight) (0-5min.) Row 1000m (5-15min.) 10min. to establish: 3 Rep Max Hang Power Clean (15-20min.) Run 1000m (20-30min.) 10min. to... Read More

CrossFit Goliath – CrossFit Back Squat (1×20) The 20 rep Back Squat Program is back for a few weeks 🙂 This is one of the... Read More

CrossFit Goliath – CrossFit Metcon (Weight) Every 4min. x 5 Rounds: 500m Row 5 Power Snatches @50% of 1RM Round 2 is 4 reps @60%... Read More

CrossFit Goliath – CrossFit Back rack lunge (5×5) Taken out of the rack: 5 reps on each leg. Take your time and do not rush... Read More

CrossFit Goliath – CrossFit Close grip bench (5×8) 6-8 reps (climbing) Close grip is “Shoulder width.” Lay down, put your arms straight up and grab... Read More