Cfklogoforbtwb

WODs

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

29

  • "Death By" - Pull-ups : 1 rep + 1 rep / 1 min

30

  • 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

31

  • ELM: 15-12-9-6-3: Overhead Squats and Burpee Box Step-ups
  • FIT: 15-12-9-6-3: Overhead Squats and Burpee Box Jumps
  • ADV: 15-12-9-6-3: Overhead Squats and Burpee Box Jump Overs

Aug | 1

  • "Death By" - Pull-ups : 1 rep + 1 rep / 1 min

2

  • ELM: 5x RFT: Power Snatches, Burpees and 100 m
  • FIT/ADV: 5x RFT: Squat Snatches, Burpees and 200 m

3

  • 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

4

  • ELM: 3 RFT: Hang Power Snatches, Ring Push-ups and AbMat Sit-ups
  • FIT: 3 RFT: Hang Power Snatches, Push-ups and AbMat Sit-ups
  • ADV: 3 RFT: Hang Power Snatches, Push-ups and AbMat Sit-ups

5

  • Run 800 m TT

6

  • ELM: Deadlifts, Ring Push-ups, AbMat Sit-ups and Run AMRAP 25 mins: Deadlifts, Ring Push-ups, AbMat Sit-ups and 200 m
  • FIT: Deadlifts, Push-ups, AbMat Sit-ups and Run AMRAP 25 mins: Deadlifts, Push-ups, AbMat Sit-ups and 400 m
  • ADV: Deadlifts, Push-ups, AbMat Sit-ups and Run AMRAP 25 mins: Deadlifts, Push-ups, AbMat Sit-ups and 800 m

7

  • ELM: 5 RFT: Ring Rows, Dumbbell Hang Power Cleans and Dumbbell Farmers Carries
  • FIT: 5 RFT: Chest-to-bar Pull-ups, Dumbbell Hang Power Cleans and Dumbbell Farmers Carries
  • ADV: 5 RFT: Chest-to-bar Pull-ups, Dumbbell Hang Power Cleans and Dumbbell Farmers Carries

8

  • ELM: 3 RFT: Jump Rope (Singles)s, Kettlebell Swings and Dumbbell Push Press
  • FIT: 3 RFT: Double Unders, Kettlebell Swings and Dumbbell Push Press
  • ADV: 3 RFT: Double Unders, Russian Kettlebell Swings and Handstand Push-ups

9

  • Run 800 m TT
  • AMReps 2 mins: Wall Ball

10

  • ELM: 3 RFT: Hang Power Cleans and Burpees
  • FIT: 3 RFT: Hang Power Cleans and Burpees
  • ADV: 3 RFT: Hang Power Cleans and Burpees

11

  • "FGB Style" - Row Calories, Bench Press, Assault Bike Calories and Sandbag Carries

12

  • Isabel

13

  • ELM: Snatch : 30 Reps for Time
  • FIT: Snatch : 30 Reps for Time
  • ADV: Isabel Isabel

14

  • ELM: 3 RFT: Box Jumps, Alternating Dumbbell Press and Farmers Walk (Dumbbell)s
  • FIT: 3 RFT: Box Jumps, Alternating Dumbbell Press and Farmers Walk (Dumbbell)s
  • ADV: 3 RFT: Box Jumps, Alternating Dumbbell Press and Farmers Walk (Dumbbell)s

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1