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WODs

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

27

  • Rest Rest Day
  • Annie

28

  • ELM: AMRAP 19 mins: Ring Rows, Shuttle Sprints and Burpee Box Step Overs
  • FIT: AMRAP 19 mins: Pull-ups, Shuttle Sprints and Burpee Box Jump Overs
  • ADV: Dunn

29

  • ELM: 21-15-9: Front Squats and Push Press
  • FIT: 21-15-9: Front Squats and Push Press
  • ADV: 21-15-9: Front Squats and Push Press

30

  • ELM: 20-15-10-5: Jump Rope (Singles)s and AbMat Sit-ups
  • FIT/ADV: Annie Annie

31

  • Every 2 mins for 30 mins: 1 Power Clean + 2 Split Jerk

Sep | 1

  • ELM: 15-12-9-6-3: Sumo Deadlift High-pulls and Ring Push-ups
  • FIT: 15-12-9-6-3: Sumo Deadlift High-pulls and Push-ups
  • ADV: 15-12-9-6-3: Sumo Deadlift High-pulls and Ring Dips

2

  • ELM: 3 RFT: 200 m, Kettlebell Swings and Ring Rows
  • #HelenForHouston Helen

3

  • Row 500 m TT

4

  • ELM: Partner WOD - Light Barbell and Run AMRAP 25 mins: Power Cleans, Lunges, Push Press, 2 and more
  • FIT: Partner WOD - Light Barbell and Run AMRAP 25 mins: Power Cleans, Front Rack Lunges, Push Press, 2 and more
  • ADV: Partner WOD - Light Barbell and Run AMRAP 25 mins: Power Cleans, Front Rack Lunges, Push Press, 2 and more

5

  • ELM: 5 RFT: Overhead Squats and Hanging Knee Raises
  • FIT: 5 RFT: Overhead Squats and Toes-to-bars
  • ADV: 5 RFT: Overhead Squats and Toes-to-bars

6

  • ELM: AMRAP 14 mins: Ring Rows and 100 m
  • FIT/ADV: AMRAP 14 mins: Supinated Strict Pull Ups and 200 m

7

  • Every 2 mins for 30 mins: Snatch

8

  • ELM: Row 250 m Row 250 m TT
  • FIT/ADV: Row 500 m Row 500 m TT
  • ELM: AMRAP 8 mins: Romanian Deadlifts and Ring Push-ups
  • FIT: AMRAP 8 mins: Romanian Deadlifts and Ring Push-ups
  • ADV: AMRAP 8 mins: Romanian Deadlifts and Ring Push-ups

9

  • ELM: AMRAP 14 mins: Jump Rope (Singles)s, Kettlebell Swings, Kb Goblet Lunges, 2 and more
  • FIT: AMRAP 14 mins: Double Unders, Kettlebell Swings, Kb Goblet Lunges, 2 and more
  • ADV: AMRAP 14 mins: Double Unders, Kettlebell Swings, Kb Goblet Lunges, 2 and more

10

  • CrossFit Games Open 11.3

11

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

12

  • ELM: 3 RFT: Russian Kettlebell Swings, Ring Push-ups and 400 m
  • FIT: 3 RFT: Russian Kettlebell Swings, Push-ups and 800 m
  • ADV: 3 RFT: Russian Kettlebell Swings, Ring Push-ups and 800 m

13

  • ELM: "Tabata" - Ring Rows, AbMat Sit-ups and Air Squats : 8 x 20 secs / 10 secs
  • FIT: "Tabata" - Pull-ups, AbMat Sit-ups, and Air Squats : 8 x 20 secs / 10 secs
  • ADV: "Tabata" - Chest-to-bar Pull-ups, Weighted Sit-ups and Jumping Air Squats : 8 x 20 secs / 10 secs

14

  • Every 2 mins for 30 mins: Snatch Balance

15

  • ELM: 3 RFT: Jump Rope (Singles)s, Push Press and Dumbbell Farmers Carries
  • FIT: 3 RFT: Double Unders, Push Press and Dumbbell Farmers Carries
  • ADV: 3 RFT: Double Unders, Push Press and Dumbbell Farmers Carries

16

  • Notes for Workout
  • "Tabata" - Row Calories : 5 x 40 secs / 1:20
  • "Tabata" - Assault Bike Calories : 5 x 40 secs / 1:20

17

  • Clean : 1 Rep Max

18

  • ELM: AMRAP 12 mins: Sumo Deadlifts, Ring Push-ups and Hanging Knee Raises
  • FIT: AMRAP 12 mins: Sumo Deadlifts, Push-ups and Toes-to-bars
  • ADV: AMRAP 12 mins: Sumo Deadlifts, Ring Dips and Toes-to-bars

19

  • ELM: AMRAP 20 mins: Ring Rows, Push Press and Kettlebell Swings
  • FIT: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings
  • ADV: Nate Nate

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