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WODs

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

29

  • Jerk : 1 Rep Max

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
  • ADV: 4x RFT: Power Cleans, Front Squats and 400 m

May | 1

  • ELM: 5 RFT: Push Press, Ring Rows and Burpees
  • FIT: 7 RFT: Push Jerks, Pull-ups and Burpees
  • ADV: 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees

2

  • ELM: 4x RFT: Power Cleans, Front Squats and 200 m
  • FIT: 4x RFT: Power Cleans, Front Squats and 400 m
  • ADV: 4x RFT: Power Cleans, Front Squats and 400 m

3

  • ELM: AMRAP 12 mins: Dumbbell Farmers Carries, Dumbbell Box Step-ups and AbMat Sit-ups
  • FIT: AMRAP 12 mins: Dumbbell Farmers Carries, Dumbbell Box Step-ups and AbMat Sit-ups
  • ADV: AMRAP 12 mins: Dumbbell Farmers Carries, Dumbbell Box Step-ups and AbMat Sit-ups

4

  • Jerk : 1 Rep Max

5

  • 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

6

  • Grace

7

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

8

  • ELM: 21-15-9: Sumo Deadlift High-pulls and Overhead Squats
  • FIT: 21-15-9: Sumo Deadlift High-pulls and Overhead Squats
  • ADV: 21-15-9: Sumo Deadlift High Pulls and Overhead Squats

9

  • ELM: 3 RFT: 400 m, Ring Rows and Kettlebell Swings
  • FIT: 3 RFT: 800 m, Pull-ups and Kettlebell Swings
  • ADV: 3 RFT: 800 m, Chest-to-bar Pull-ups and Kettlebell Swings

10

  • ELM: Power Snatch : 50 Reps for Time
  • FIT/ADV: Randy Randy

11

  • "FGB Style" - Row Calories, Push-ups, Assault Bike Calories and 3 more

12

  • Partner Workout AMRAP 20 mins: Dumbbell Front Rack Lunges, Deadlifts, Ring Rows and Burpees

13

  • Run 5 km TT

14

  • ELM: Ring Row, Ring Push-up, Power Snatch 12-9-6: Ring Rows, Ring Push-ups and Power Snatches
  • FIT: C2B Pull-up, Push-up, Snatch 12-9-6: Chest-to-bar Pull-ups, Push-up (hand release)s and Squat Snatches
  • ADV: Amanda Amanda
  • ADV+: Amanda .45 Amanda .45

15

  • ELM: FT: 400 m, Push Press and Jump Rope (Singles)s
  • FIT: FT: 800 m, Push Press and Double Unders
  • ADV: CrossFit Games Regional 11.1

16

  • ELM: AMRAP 15 mins: Kettlebell Swings, Hanging Knee Raises and Burpees
  • FIT: AMRAP 15 mins: Kettlebell Swings, Toes-to-bars and Burpees
  • ADV: AMRAP 15 mins: Kettlebell Swings, Toes-to-bars and Burpees

17

  • ELM: 4 RFT: Dumbbell Power Cleans, Box Step Overs and Dumbbell Farmers Carries
  • FIT: 4 RFT: Dumbbell Power Cleans, Box Jump Overs and Dumbbell Farmers Carries
  • ADV: 4 RFT: Dumbbell Power Cleans, Box Jump Overs and Dumbbell Farmers Carries

18

  • 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

19

  • ELM: 3 RFT: Wall Balls and 400 m
  • FIT: 3 RFT: Wall Balls and 800 m
  • ADV: Run 5 km TT

20

  • CrossFit Games Open 14.5 / 16.5

21

  • ELM: AMRAP 10 mins: Ring Rows, Ring Push-ups and Box Step-ups
  • FIT: 1/2 Cindy
  • ADV: AMRAP 10 mins: Muscle-ups, Overhead Squats and Push-ups

22

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

23

  • ELM: AMRAP 15 mins: Push Press, Hanging Knee Raises and 100 m
  • FIT: AMRAP 15 mins: Push Press, Toes-to-bars and 200 m
  • ADV: AMRAP 15 mins: Handstand Push-ups, Toes-to-bars and 200 m

24

  • ELM: 5 RFT: Deadlifts, Ring Rows and Jump Rope (Singles)s
  • FIT: 5 RFT: Deadlifts, Ring Rows and Double Unders
  • ADV: 5 RFT: Deadlifts, Ring Rows and Double Unders

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28

29

30

31

Jun | 1

2