WODs

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

28

  • Nancy

29

  • Class Schedule Updated**
  • No Equipment: Burpees : 50 Reps for Time
  • Dumbbells: Dumbbell Snatch : 75 Reps for Time
  • Fitness: Randy
  • Performance: Randy

30

  • Class Schedule Updated**
  • No Equipment: "FGB Style" - Plank Shoulder Taps, Sit-ups, Air Squats and Shuttle Runs
  • Dumbbells: "FGB Style" - Dumbbell Bent Over Rows, Dumbbell Sit-ups, Dumbbell Front Squats and Shuttle Runs
  • Fitness: "FGB Style" - Strict Pull-ups, Dumbbell Sit-ups, Front Squats and Row Calories
  • Performance: "FGB Style" - Strict Pull-ups, GHD Sit-ups, Front Squats and Row Calories

Jul | 1

  • Class Schedule Updated**
  • No Equipment: Chipper: Good Mornings, Lunges, Bench Dips and Burpee Broad Jumps
  • Dumbbells: Chipper: Dumbbell Deadlifts, Dumbbell Front Rack Lunges, Dumbbell Floor Press and Burpee Broad Jumps
  • Fitness: Chipper: Deadlifts, Kettlebell Goblet Lunges, Ring Dips and Burpee Box Jumps
  • Performance: Chipper: Deadlifts, Kettlebell Goblet Lunges, Ring Dips and Burpee Box Jumps

2

  • Class Schedule Updated**
  • No Equipment: Run : 5x 400 m, every 5 mins
  • Dumbbells: Every 5 mins for 25 mins: Dumbbell Man Makers
  • Fitness: Row : 5x 500 m, every 5 mins
  • Performance: Assault Bike : 5x 0.7 mi, every 5 mins

3

  • Class Schedule Updated**
  • No Equipment: "Tabata" - Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs
  • Dumbbells: "Tabata" - Dumbbell Renegade Rows, V-ups and Dumbbell Floor Press : 8 x 20 secs / 10 secs
  • Fitness: "Tabata" - Assault Bike Calories, Toes-to-bars and Hand Release Push-ups : 8 x 20 secs / 10 secs
  • Performance: "Tabata" - Assault Bike Calories, Toes-to-bars and Strict Handstand Push-ups : 8 x 20 secs / 10 secs

4

  • Class Schedule Updated**
  • No Equipment: FT: Burpees, Runs and Jumping Air Squats
  • Dumbbells: FT: Dumbbell Bent Over Rows, Runs and Dumbbell Thrusters
  • Elements: FT: Ring Rows, 200 m, Thrusters and 4 more
  • Fitness: Daniel
  • Performance: Daniel

5

  • Row 2 km TT

6

  • Class Schedule
  • No Equipment: 3 RFT: Jumping Jacks and Tuck Jumps
  • Dumbbells: 3 RFT: Dumbbell Farmers Carries and Dumbbell Power Clean & Split Jerks
  • Elements: 3 RFT: Kettlebell Farmers Carries and Power Clean & Split Jerks
  • Fitness: 3 RFT: Kettlebell Farmers Carries and Power Clean & Split Jerks
  • Performance: 3 RFT: Kettlebell Farmers Carries and Power Clean & Split Jerks

7

  • Class Schedule
  • No Equipment: FT: 800 m, Glute Bridges and 400 m
  • Dumbbells: FT: 800 m, Double Dumbbell Swings and Jumping Jacks
  • Elements: FT: 400 m, Kettlebell Swings and Jump Rope Singles
  • Fitness: FT: 800 m, Kettlebell Swings and Double Unders
  • Performance: FT: 800 m, Kettlebell Swings and Double Unders

8

  • Class Schedule
  • No Equipment: 5RFT: Good Mornings, Jumping Air Squats and Push-ups
  • Dumbbells: 5RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Push Jerks
  • Elements: 5 RFT: Deadlifts, Hang Power Cleans and Push Jerks
  • Fitness: Low Fat DT
  • Performance: DT

9

  • Class Schedule
  • No Equipment: AMRAP 15 mins: Plank Shoulder Taps, Tuck Jumps and V-ups
  • Dumbbells: AMRAP 15 mins: Dumbbell Bent Over Rows, Tuck Jumps and V-ups
  • Elements: AMRAP 15 mins: Ring Rows, Box Step-ups and Hanging Knee Raises
  • Fitness: AMRAP 15 mins: Chest-to-bar Pull-ups, Box Jumps and Toes-to-bars
  • Performance: AMRAP 15 mins: Bar Muscle-ups, Box Jumps and Toes-to-bars

10

  • Class Schedule
  • No Equipment: 4x RFT: 200 m and Bench Dips
  • Dumbbells: 4x RFT: 200 m and Dumbbell Floor Press
  • Elements: 4x RFT: Assault Bike Calories and Bench Dips
  • Fitness: 4x RFT: Assault Bike Calories and Ring Dips
  • Performance: 4x RFT: Assault Bike Calories and Ring Dips

11

  • Class Schedule
  • No Equipment: Every 2 mins for 20 mins: Burpee Broad Jumps
  • Dumbbells: Every 2 mins for 20 mins: Dumbbell Squat Clean
  • Elements: Every 2 mins for 20 mins: Power Clean + Hang Squat Clean
  • Fitness: Every 2 mins for 20 mins: Power Clean + Hang Squat Clean
  • Performance: Every 2 mins for 20 mins: Power Clean + Hang Squat Clean

12

  • Eva

13

  • Class Schedule
  • No Equipment: 5x RFT: Tuck Jumps, Plank Shoulder Taps and Jumping Air Squats
  • Dumbbells: 5x RFT: Dumbbell Bent Over Rows, Dumbbell Power Snatches and Dumbbell Front Squats
  • Elements: 5x RFT: Ring Rows, Power Snatches and Front Squats
  • Fitness: 5x RFT: Strict Pull-ups, Power Snatches and Front Squats
  • Performance: 5x RFT: Strict Pull-ups, Power Snatches and Front Squats

14

15

16

17

18

19

  • Deadlift : 1 Rep Max

20

21

22

23

24

25

26

  • 5 RFT: Double Unders and 200 m

27

28

29

30

31

Aug | 1