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WODs

  • Tracks
  • CrossFit Kinnick WODs
  • Strength
  • Fitness Level Weekly
Mon Tue Wed Thu Fri Sat Sun

Oct | 1

  • ELM: Partner Workout AMRAP 25 mins: Hang Power Cleans, Hanging Knee Raises and Kettlebell Farmers Carries
  • FIT: Partner Workout AMRAP 25 mins: Hang Power Cleans, Toes-to-bars and Kettlebell Farmers Carries
  • ADV: Partner Workout AMRAP 25 mins: Hang Power Cleans, Toes-to-bars and Kettlebell Farmers Carries

2

  • ELM: 4 RFT: Dumbbell Snatches and Dumbbell Push Press
  • FIT: 4 RFT: Dumbbell Snatches and Dumbbell Push Press
  • ADV: 4 RFT: Dumbbell Snatches and Handstand Push-ups

3

  • Row 100 m TT
  • Deadlift + Hang Clean + Hang Clean & Jerk : 1 Rep Max

4

  • ELM: AMRAP 10 mins: 100 m, Air Squats and AbMat Sit-ups
  • FIT/ADV: AMRAP 10 mins: 200 m, Air Squats and AbMat Sit-ups

5

  • ELM: 5x RFT: Ring Rows, Burpees, Deadlifts and Jump Rope (Singles)s
  • FIT: 5x RFT: Pull-ups, Lateral Burpee (Over Barbell)s, Deadlifts and Double Unders
  • ADV: 5x RFT: Muscle-ups, Lateral Burpee (Over Barbell) With 180 Degree Turns, Deadlifts and Double Unders

6

  • ELM: Hang Power Snatches and Box Step-Ups 20-15-10: Hang Power Snatches and Box Step-Ups
  • FIT: Hang Power Snatches and Box Jumps 30-20-10: Hang Power Snatches and Box Jumps
  • ADV: Hang Power Snatches and Box Jumps 30-20-10: Hang Power Snatches and Box Jumps

7

  • CrossFit Games Open 11.3

8

  • ELM: FT: Hanging Knee Raises, Dumbbell Snatches, Dumbbell Box Step-ups and 2 more
  • FIT: FT: Toes-to-bars, Dumbbell Snatches, Dumbbell Box Step-ups and 2 more
  • ADV: FT: Toes-to-bars, Dumbbell Snatches and Dumbbell Box Step Overs

9

  • ELM: 15-12-9-6-3: Ring Rows and 200 m
  • FIT/ADV: 21-18-15-12-9-6-3: Ring Rows and 200 m

10

  • ELM: AMReps 5 mins: Power Cleans and Jerks
  • FIT/ADV: Open 11.3 CrossFit Games Open 11.3
  • AMReps 3 mins: Double Unders

11

  • ELM: AMRAP 12 mins: Ring Push-ups, Box Step-Ups and Kettlebell Swings
  • FIT: AMRAP 12 mins: Ring Push-ups, Box Jumps and Kettlebell Swings
  • ADV: AMRAP 12 mins: Ring Push-ups, Box Jumps and Kettlebell Swings

12

  • ELM: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Dumbbell Push Press
  • FIT: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Dumbbell Push Press
  • ADV: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Handstand Push-ups

13

  • ELM: 4 RFT: 200 m and Dumbbell Farmers Carries
  • FIT: 4 RFT: 400 m and Dumbbell Farmers Carries
  • ADV: 4 RFT: 400 m and Dumbbell Farmers Carries

14

  • Jerk : 1 Rep Max

15

  • Jerk : 1 Rep Max

16

  • ELM: Chipper: Box Step-ups, Kettlebell Goblet Lunges, Hanging Knee Raises and 3 more
  • FIT: Chipper: Box Jumps, Kettlebell Goblet Lunges, Toes-to-bars and 3 more
  • ADV: Chipper: Box Jumps, Kettlebell Goblet Lunges, Toes-to-bars and 3 more

17

  • ELM: 5 RFT: 200 m, Ring Rows, Power Snatches and Overhead Squats
  • FIT: 5 RFT: 400 m, Pull-ups, Power Snatches and Overhead Squats
  • ADV: 7 RFT: 400 m, Pull-ups, Power Snatches and Overhead Squats

18

  • "FGB Style" - Assault Bike Calories, Wall Balls, Row Calories and Burpees

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Nov | 1

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