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WODs

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

31

  • Jerk : 1 Rep Max

Apr | 1

  • Jerk : 1 Rep Max

2

  • ELM: 3 RFT: 200 m, Power Snatches and Hanging Knee Raises
  • FIT: 3 RFT: 400 m, Power Snatches and Toes-to-bars
  • ADV: 3 RFT: 400 m, Power Snatches and Toes-to-bars

3

  • ELM/FIT: AMReps 20 mins: Front Squats, Dumbbell Shoulder Press, Front Squats and 7 more
  • ADV: AMReps 20 mins: Front Squats, Strict Handstand Push-ups, Front Squats and 7 more

4

  • ELM: AMRAP 14 mins: Burpee Box Step-ups and Kettlebell Swings
  • FIT: AMRAP 14 mins: Burpee Box Jumps and Kettlebell Swings
  • ADV: AMRAP 14 mins: Burpee Box Jumps and Kettlebell Swings

5

  • ELM: AMRAP 10 mins: Ring Rows and Jump Rope Singles
  • FIT: AMRAP 10 mins: Chest-to-bar Pull-ups and Double Unders
  • ADV: AMRAP 10 mins: Muscle-ups and Double Unders

6

  • ELM: 5 RFT: Bar Push-ups, Axle Bar Front Rack Lunges, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries
  • FIT: 5 RFT: Push-ups, Axle Bar Front Rack Lunges, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries
  • ADV: 5 RFT: Push-ups, Axle Bar Front Rack Lunges, Kettlebell Suitcase Carries and Kettlebell Suitcase Carries

7

  • Grace

8

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

9

  • ELM: AMRAP 12 mins: Ring Rows, Seated Dumbbell Z Press and Dumbbell Box Step-ups
  • FIT: AMRAP 12 mins: Strict Pull-ups, Seated Dumbbell Z Press and Dumbbell Box Step-ups
  • ADV: AMRAP 12 mins: Strict Pull-ups, Strict Handstand Push-ups and Dumbbell Box Step-ups

10

  • ELM: FT: 200 m, Front Squats, 200 m and 3 more
  • FIT: Chipper: 400 m, Back Squats, 400 m and 3 more
  • ADV: Chipper: 400 m, Back Squats, 400 m and 3 more

11

  • ELM: 5x RFT: Box Step-ups, Hanging Knee Raises and Bar Push-ups
  • FIT: 5x RFT: Box Jumps, Toes-to-bars and Push-ups
  • ADV: 5x RFT: Box Jumps, Toes-to-bars and Push-ups

12

  • ELM: AMRAP 20 mins: Deadlifts, Burpees and Dumbbell Farmers Carries
  • FIT: AMRAP 20 mins: Deadlifts, Burpees and Dumbbell Farmers Carries
  • ADV: AMRAP 20 mins: Deadlifts, Burpees and Dumbbell Farmers Carries

13

  • AMReps 16 mins: Shoulder Press, Medicine Ball Cleans, Shoulder Press and 5 more

14

  • Run 5 km TT

15

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

16

  • ELM: AMRAP 12 mins: Kettlebell Goblet Lunges, Kettlebell Goblet Squats and Bar Push-ups
  • FIT: AMRAP 12 mins: Kettlebell Goblet Lunges, Kettlebell Goblet Squats and Push-ups
  • ADV: AMRAP 12 mins: Kettlebell Goblet Lunges, Kettlebell Goblet Squats and Push-ups

17

  • Lifting: Hang Power Snatches, Hang Squat Snatches and Squat Snatches

18

  • ELM: 10 RFT: Ring Rows, Kettlebell Swings and 50 m
  • FIT: 10 RFT: Pull-ups, Kettlebell Swings and 100 m
  • ADV: 10 RFT: Chest-to-bar Pull-ups, Kettlebell Swings and 100 m

19

20

21

22

23

24

25

26

27

28

29

30

May | 1

2

3

4