WODs

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

26

  • Snatch : 1 Rep Max

27

  • FIT: Partner Murph Partner Murph
  • ADV: Murph Murph

28

  • ELM: 24-21-15-9: Kettlebell Swings and Straight Leg Sit-ups
  • FIT: 24-21-15-9: Kettlebell Swings and Straight Leg Sit-ups
  • ADV: 27-24-21-15-9: Kettlebell Swings and Straight Leg Sit-ups

29

  • Lifting: Overhead Squats and Power Snatches

30

  • ELM: AMRAP 14 mins: Push Press, Burpees, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries
  • FIT: AMRAP 14 mins: Push Press, Burpees, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries
  • ADV: AMRAP 14 mins: Handstand Push-ups, Burpees, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries

31

  • ELM: 4 RFT: Ring Rows, Lunges and 200 m
  • FIT: 4 RFT: Ring Rows, Kettlebell Goblet Lunges and 400 m
  • ADV: 4 RFT: Ring Rows, Kettlebell Goblet Lunges and 400 m

Jun | 1

  • Partner Workout AMRAP 25 mins: Power Cleans, Front Squats, Box Jumps and Toes-to-bars

2

  • Jackie

3

  • ELM: 4 RFT: Ring Rows and Deadlifts
  • FIT: 4 RFT: Chest-to-bar Pull-ups and Deadlifts
  • ADV: 4 RFT: Muscle-ups and Deadlifts

4

  • Lifting: Shoulder Press and Push Press

5

  • ELM: FT: Rows, Hanging Knee Raises, Burpee Box Step-ups and 6 more
  • FIT/ADV: FT: Rows, Toes-to-bars, Burpee Box Jumps and 9 more

6

  • 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

7

  • ELM: FT: 400 m, Axle Bar Front Squats, Axle Bar Push Press and 200 m
  • FIT: FT: 800 m, Axle Bar Front Squats, Axle Bar Push Press and 400 m
  • ADV: FT: 800 m, Axle Bar Front Squats, Axle Bar Push Press and 400 m

8

  • Partner Workout AMRAP 20 mins: Dumbbell Snatches, Straight Leg Sit-ups and Ring Push-ups

9

  • Run 1 mi TT

10

  • ELM: AMRAP 16 mins: 100 m, Thrusters and Ring Rows
  • FIT: AMRAP 16 mins: 200 m, Thrusters and Strict Pull-ups
  • ADV: AMRAP 16 mins: 200 m, Thrusters and Strict Pull-ups

11

  • ELM: 21-15-9: Power Cleans and Ring Push-ups
  • FIT: 21-15-9: Power Cleans and Push-ups
  • ADV: Elizabeth Elizabeth

12

  • Lifting: Snatch Pulls, Power Snatches, Overhead Squats and Squat Snatches

13

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

14

  • A: Pull-ups AMReps 2 mins: Strict Pull-ups
  • B: Row Row : 4x 500 m

15

  • Partner Workout AMRAP 20 mins: Toes-to-bars, Seated Dumbbell Z Press and Dumbbell Farmers Carries

16

  • The Ghost

17

  • Alt EMOM 20 mins: Front Squats and Assault Bike Calories

18

  • ELM: 4 RFT: Jump Rope Singles, Bar Push-ups and Ring Rows
  • FIT: 4 RFT: Double Unders, Hand Release Push-ups and Strict Pull-ups
  • ADV: 4 RFT: Double Unders, Hand Release Push-ups and Strict Pull-ups

19

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6