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WODs

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

25

  • Back Squat : 1 Rep Max

26

  • Every 2 mins for 20 mins: Back Squat
  • ELM & FIT Women: Assault Bike Assault Bike (Calories) : 30 Reps for Time
  • FIT Men & ADV: Assault Bike Assault Bike (Calories) : 50 Reps for Time

27

  • ELM: 200 m and Overhead Squats 5 RFT: 200 m and Overhead Squats
  • FIT: 400 m and Overhead Squats 5 RFT: 400 m and Overhead Squats
  • ADV: Nancy Nancy

28

  • ELM: AMRAP 16 mins: Ring Push-ups, Kettlebell Swings, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries
  • FIT: AMRAP 16 mins: Push-ups, Kettlebell Swings, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries
  • ADV: AMRAP 16 mins: Handstand Push-ups, Kettlebell Swings, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries

29

  • ELM: 4 RFT: Jump Rope (Singles)s, AbMat Sit-ups and Burpees
  • FIT: 4 RFT: Double Unders, AbMat Sit-ups and Burpees
  • ADV: 4 RFT: Double Unders, AbMat Sit-ups and Burpees

30

  • ELM: 5x RFT: Romanian Deadlifts, Ring Rows and 100 m
  • FIT: 5x RFT: Romanian Deadlifts, Strict Pull-ups and 200 m
  • ADV: 5x RFT: Romanian Deadlifts, Muscle-ups and 200 m

Jul | 1

  • ELM: "FGB Style" - Dumbbell Push Press, Dumbbell Box Step-ups, Db Renegade Rows, 2 and more
  • FIT: "FGB Style" - Dumbbell Push Press, Dumbbell Box Step-ups, Db Renegade Rows, 2 and more
  • ADV: "FGB Style" - Dumbbell Push Press, Dumbbell Box Step-ups, Db Renegade Rows, 2 and more

2

  • Baseline

3

  • Baseline
  • Shoulder Press 1-1-1-1-1

4

  • ELM: Partner Workout FT: Power Snatches; 10x Ring Rows and 100 m; Power Cleans
  • FIT: Partner Workout FT: Squat Snatches; 10x Pull-ups and 100 m; Squat Cleans
  • ADV: Partner Workout FT: Squat Snatches; 10x Pull-ups and 100 m; Squat Cleans

5

  • ELM: 5 RFT: Jump Rope (Singles)s, Kettlebell Swings and Hanging Knee Raises
  • FIT: 5 RFT: Double Unders, Kettlebell Swings and Toes-to-bars
  • ADV: 5 RFT: Double Unders, Kettlebell Swings and Toes-to-bars

6

  • ELM: 3 RFT: Power Snatches, Overhead Squats and 400 m
  • FIT/ADV: 3 RFT: Power Snatches, Overhead Squats and 400 m

7

  • ELM: "FGB Style" - Ring Rows, Assault Bike Calories, Wall Balls and Row Calories
  • FIT: "FGB Style" - Ring Rows, Assault Bike Calories, Wall Balls and Row Calories
  • ADV: "FGB Style" - Seated Legless Rope Climbs, Assault Bike Calories, Wall Balls and Row Calories

8

  • ELM: AMRAP 20 mins: Power Cleans, Sumo Deadlifts, Ring Push-ups and 100 m
  • FIT: AMRAP 20 mins: Squat Cleans, Sumo Deadlifts, Push-ups and 200 m
  • ADV: AMRAP 20 mins: Squat Cleans, Sumo Deadlifts, Handstand Push-ups and 200 m

9

  • Run or Row
  • Row 250 m TT
  • Run 400 m TT

10

  • ELM: Thrusters and Ring Rows 21-15-9: Thrusters and Ring Rows
  • FIT: Thrusters and Supinated Strict Pull Ups 21-15-9: Thrusters and Supinated Strict Pull Ups
  • ADV: Thrusters and Strict C2B Supinated 21-15-9: Thrusters and Strict Supinated Grip Chest To Bar Pull Ups

11

  • Row 250 m TT
  • ELM: Hanging Knee Raises and Ring Push-ups 21-15-9: Hanging Knee Raises and Ring Push-ups
  • FIT: Toes-to-bars and Strict Handstand Push-ups 21-15-9: Toes-to-bars and Push-ups
  • ADV: Toes-to-bars and Strict Handstand Push-ups 21-15-9: Toes-to-bars and Strict Handstand Push-ups

12

  • ELM: Jump Rope (Singles)s, Deadlifts and Burpee Box Jumps 5 RFT: Jump Rope (Singles)s, Deadlifts and Burpee Box Jumps
  • FIT: Double Unders, Deadlifts and Burpee Box Jumps 5 RFT: Double Unders, Deadlifts and Burpee Box Jumps
  • ADV: Double Unders, Deadlifts and Burpee Box Jumps 5 RFT: Double Unders, Deadlifts and Burpee Box Jumps

13

  • ELM: AMRAP 12 mins: Kb Goblet Lunges, Kettlebell Suitcase Carries, Kettlebell Suitcase Carries, 3 and more
  • FIT: AMRAP 12 mins: Kb Goblet Lunges, Kettlebell Suitcase Carries, Kettlebell Suitcase Carries, 3 and more
  • ADV: AMRAP 12 mins: Kb Goblet Lunges, Kettlebell Suitcase Carries, Kettlebell Suitcase Carries, 3 and more

14

  • ELM: Chipper: Dumbbell Snatches, Burpees, Ring Rows, 3 and more
  • FIT: Chipper: Dumbbell Snatches, Burpees, Pull-ups, 3 and more
  • ADV: Chipper: Dumbbell Snatches, Burpees, Pull-ups, 4 and more

15

  • ELM: Partner Workout AMRAP 20 mins: Dumbbell Carries, Dumbbell Push Press, Dumbbell Box Step-ups and Db Renegade Rows
  • FIT: Partner Workout AMRAP 20 mins: Dumbbell Carries, Dumbbell Push Press, Dumbbell Box Step-ups and Db Renegade Rows
  • ADV: Partner Workout AMRAP 20 mins: Dumbbell Carries, Dumbbell Push Press, Dumbbell Box Step-ups and Db Renegade Rows

16

  • DT

17

  • ELM: 5 RFT: Deadlifts, Hang Power Cleans and Push Jerks
  • FIT: 5 RFT: Deadlifts, Hang Power Cleans and Push Jerks
  • ADV: DT

18

  • ELM: 8 RFT: 100 m and Ring Push-ups
  • FIT: 8 RFT: 200 m and Push-ups
  • ADV: 8 RFT: 200 m and Ring Push-ups

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

20

  • ELM: AbMat Sit-ups, Sandbag Squats and Sandbag Carries 3 RFT: AbMat Sit-ups, Sandbag Squats and Sandbag Carries
  • FIT: AbMat Sit-ups, Sandbag Squats and Sandbag Carries 3 RFT: AbMat Sit-ups, Sandbag Squats and Sandbag Carries
  • ADV: AbMat Sit-ups, Sandbag Squats and Sandbag Carries 4 RFT: AbMat Sit-ups, Sandbag Squats and Sandbag Carries

21

  • 5x RFT: Power Clean + Hang Squat Clean + Thrusters and 200 m

22

  • ELM: AMRAP 12 mins: Burpees, Hanging Knee Raises and Jump Rope (Singles)s
  • FIT/ADV: AMRAP 12 mins: Burpees, Toes-to-bars and Double Unders

23

  • Snatch : 1 Rep Max

24

25

26

27

28

29

30

31

Aug | 1

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5