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WODs

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

28

  • Jerk : 1 Rep Max

29

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

30

  • 5x RFT: Power Cleans, Split Jerks and Double Unders
  • Jerk : 1 Rep Max

31

  • ELM: AMRAP 16 mins: Romanian Deadlifts, Ring Rows, DB Single Arm Overhead Carries and DB Single Arm Overhead Carries
  • FIT: AMRAP 16 mins: Romanian Deadlifts, Ring Rows, DB Single Arm Overhead Carries and DB Single Arm Overhead Carries
  • ADV: AMRAP 16 mins: Romanian Deadlifts, Ring Rows, DB Single Arm Overhead Carries and DB Single Arm Overhead Carries

Jun | 1

  • ELM: Hang Power Snatches and Box Step-Ups 20-15-10: Hang Power Snatches and Box Step-Ups
  • FIT: Hang Power Snatches and Box Jumps 30-20-10: Hang Power Snatches and Box Jumps
  • ADV: Hang Power Snatches and Box Jumps 30-20-10: Hang Power Snatches and Box Jumps

2

  • ELM: 10-9-8-7-6-5-4-3-2-1: Push Press and Front Rack Lunges
  • FIT: 10-9-8-7-6-5-4-3-2-1: Push Press and Front Rack Lunges
  • ADV: 10-9-8-7-6-5-4-3-2-1: Push Press and Front Rack Lunges

3

  • ELM: 5x RFT: Kettlebell Swings, Burpees and Hanging Knee Raises
  • FIT: 5x RFT: Kettlebell Swings, Burpees and Toes-to-bars
  • ADV: 5x RFT: Kettlebell Swings, Burpees and Toes-to-bars

4

  • Grace

5

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

6

  • ELM: 10 RFT: 100 m, Ring Rows and Front Squats
  • FIT: 10 RFT: 200 m, Pull-ups and Front Squats
  • ADV: 10 RFT: 200 m, Chest-to-bar Pull-ups and Front Squats

7

  • ELM: Row Calories, Bench Press and Barbell Bent Over Row "FGB Style" - Row Calories, Bench Press and Barbell Bent Over Row (Supinated Grip)s
  • FIT: Row Calories, Bench Press and Barbell Bent Over Row "FGB Style" - Row Calories, Bench Press and Barbell Bent Over Row (Supinated Grip)s
  • ADV: Row Calories, Bench Press and Barbell Bent Over Row "FGB Style" - Row Calories, Bench Press and Barbell Bent Over Row (Supinated Grip)s

8

  • 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

9

  • ELM: 3 RFT: Jump Rope (Singles)s, Kettlebell Swings and Dumbbell Push Press
  • FIT: 3 RFT: Double Unders, Kettlebell Swings and Dumbbell Push Press
  • ADV: 3 RFT: Double Unders, Russian Kettlebell Swings and Handstand Push-ups

10

  • ELM: 4 RFT: Sumo Deadlifts, Hanging Knee Raises, Bar Facing Burpees and Ring Rows
  • FIT: 4 RFT: Sumo Deadlifts, Toes-to-bars, Bar Facing Burpees and Strict Pull-ups
  • ADV: 4 RFT: Sumo Deadlifts, Toes-to-bars, Bar Facing Burpees and Bar Muscle-ups

11

  • Run 5 km TT

12

  • ELM: Run 1 mi Run 1 mi TT
  • FIT/ADV: Run 5 km Run 5 km TT

13

  • ELM: Chipper: Ring Rows, Ring Push-ups, Russian Kettlebell Swings, 2 and more
  • FIT: Chipper: Ring Rows, Push-ups, Russian Kettlebell Swings, 2 and more
  • ADV: Chipper: Ring Rows, Push-ups, Russian Kettlebell Swings, 2 and more

14

  • ELM: Partner Workout FT: 200 m, Power Snatches, Front Rack Lunges and 200 m
  • FIT: Partner Workout FT: 400 m, Power Snatches, Front Rack Lunges and 400 m
  • ADV: Partner Workout FT: 400 m, Power Snatches, Front Rack Lunges and 400 m

15

  • ELM: AMRAP 10 mins: Dumbbell Thrusters, Dumbbell Swings and Db Renegade Rows
  • FIT: AMRAP 10 mins: Dumbbell Thrusters, Dumbbell Swings and Db Renegade Rows
  • ADV: AMRAP 10 mins: Dumbbell Thrusters, Dumbbell Swings and Db Renegade Rows

16

  • 5x RFT: Squat Cleans, Hang Power Cleans, Front Squats and Bar Facing Burpees

17

  • ELM: "FGB Style" - Assault Bike Calories, Bench Press, Row Calories and Jump And Touches
  • FIT: "FGB Style" - Assault Bike Calories, Bench Press, Row Calories and Jump And Touches
  • ADV: "FGB Style" - Assault Bike Calories, Bench Press, Row Calories and Jump And Touches

18

  • CrossFit Games Open 14.5 / 16.5

19

  • ELM: AMRAP 20 mins: Ring Rows, Ring Push-ups and Air Squats
  • FIT/ADV: Cindy Cindy

20

  • 10x RFT: Deadlifts and 100 m

21

  • Notes for WOD
  • Row : 5 mins
  • Assault Bike : 5 mins
  • Dumbbell Farmers Carry: 5 mins AMReps 5 mins: Dumbbell Farmers Carry
  • ELM: AMRAP 5 mins: Hanging Knee Raises, Front Rack Lunges and Push Press
  • FIT: AMRAP 5 mins: Toes-to-bars, Front Rack Lunges and Push Press
  • ADV: AMRAP 5 mins: Toes-to-bars, Front Rack Lunges and Handstand Push-ups

22

  • ELM: 5 RFT: Renegade Rows, Box Jumps and AbMat Sit-ups
  • FIT: 5 RFT: Db Renegade Rows, Box Jumps and AbMat Sit-ups
  • ADV: 5 RFT: Db Renegade Rows, Box Jumps and AbMat Sit-ups

23

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25

26

27

28

29

30

Jul | 1