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WODs

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

29

  • Row 1 km TT

30

  • ELM: Row 500m Row 500 m TT
  • FIT/ADV: Row 1 km Row 1 km TT
  • 3/4 Tabata Something Else "Tabata" - Pull-ups, Push-ups, AbMat Sit-ups and Air Squats : 6 x 20 secs / 10 secs

31

  • ELM: AMRAP 8 mins: Deadlifts and Box Step-Ups
  • FIT/ADV: CrossFit Games Open 14.3

Nov | 1

  • ELM: 3 RFT: Thrusters and 200 m
  • FIT: FT: Thrusters, 200 m, Thrusters and 3 more
  • ADV: Chipper: Thrusters, 200 m, Thrusters and 3 more

2

  • ELM: AMRAP 14 mins: Kettlebell Swings, Box Step-Ups and Burpees
  • FIT: AMRAP 14 mins: Kettlebell Swings, Kb Goblet Lunges and Burpees
  • ADV: AMRAP 14 mins: Kettlebell Swings, Kb Goblet Lunges and Burpees

3

  • ELM: 5 RFT: Kettlebell Sumo Deadlift High-pulls and Ring Push-ups
  • FIT: 5 RFT: Sumo Deadlift High-pulls and Ring Push-ups
  • ADV: 7 RFT: Sumo Deadlift High Pulls and Ring Dips

4

  • ELM: 3 RFT: Kettlebell Clean & Press (1 arm)s, Kettlebell Clean & Press (1 arm)s, Hanging Knee Raises and Ring Rows
  • FIT: 3 RFT: Kettlebell Clean & Press (1 arm)s, Kettlebell Clean & Press (1 arm)s, Toes-to-bars and Supinated Strict Pull Ups
  • ADV: 3 RFT: Kettlebell Clean & Press (1 arm)s, Kettlebell Clean & Press (1 arm)s, Toes-to-bars and Muscle-ups

5

  • 3 RFT: Deadlifts and Double Unders

6

  • ELM: 3 RFT: Deadlifts and Jump Rope (Singles)s
  • FIT: 3 RFT: Deadlifts and Double Unders
  • ADV: 3 RFT: Deadlifts and Double Unders

7

  • ELM: AMRAP 12 mins: Thrusters, Ring Rows and Box Step-Ups
  • FIT: AMRAP 12 mins: Thrusters, Ring Rows and Box Jumps
  • ADV: AMRAP 12 mins: Thrusters, Ring Rows and Box Jumps

8

  • ELM: 21-15-9: Hanging Knee Raises and Power Snatches
  • FIT: 21-15-9: Toes-to-bars and Power Snatches
  • ADV: 21-15-9: Toes-to-bars and Snatches

9

  • "FGB Style" - Row Calories, Burpees, Assault Bike Calories and Sandbag Squats (bearhug)s

10

  • ELM: 3 RFT: 200 m, Ring Push-ups and Dumbbell Farmers Carries
  • FIT: 3 RFT: 400 m, Push-ups and Dumbbell Farmers Carries
  • ADV: 3 RFT: 400 m, Push-ups and Dumbbell Farmers Carries

11

  • ELM: Partner 7 RFT: Kettlebell Swings, Power Cleans and Box Step-Ups
  • FIT: Partner Wittman Wittman
  • ADV: Wittman

12

  • Jerk : 1 Rep Max

13

  • ELM: AMRAP 20 mins: 100 m, Ring Rows, Front Squats and Push Press
  • FIT: AMRAP 20 mins: 150 m, Pull-ups, Front Squats and Push Press
  • ADV: Bulger

14

  • ELM: 4 RFT: Hang Power Snatches and Jump Rope (Singles)s
  • FIT: 4 RFT: Hang Power Snatches and Double Unders
  • ADV: 4 RFT: Hang Power Snatches and Double Unders

15

  • "FGB Style" - Row Calories, Burpees, Assault Bike Calories and Sandbag Squats (bearhug)s

16

  • ELM: 3 RFT: Dumbbell Snatches and AbMat Sit-ups
  • FIT: 3 RFT: Dumbbell Snatches and AbMat Sit-ups
  • ADV: 3 RFT: Dumbbell Snatches and AbMat Sit-ups

17

  • Jerk : 1 Rep Max
  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs

18

  • ELM: 4 RFT: Ring Rows and Deadlifts
  • FIT: 4 RFT: Ring Rows and Deadlifts
  • ADV: 4 RFT: Muscle-ups and Deadlifts

19

  • Grace

20

  • ELM: Clean & Jerk : 30 Reps for Time
  • FIT/ADV: Grace

21

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25

26

27

28

29

30

Dec | 1

2