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WODs

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

30

  • New Year’s Schedule
  • Kelly

31

  • New Year’s Schedule
  • ELM: AMRAP 20:18: Bar Push Ups, Alternating Dumbbell Snatches and 50 m
  • FIT: AMRAP 20:18: Push-ups, Alternating Dumbbell Snatches and 100 m
  • ADV: AMRAP 20:18: Push-ups, Alternating Dumbbell Snatches and 100 m

Jan | 1

  • Partner Workout: Happy New Year! AMRAP 15 mins: Power Clean & Jerks, Box Step-ups and Strict Pull-ups
  • New Year’s Schedule

2

  • New Year’s Schedule
  • ELM: 3x RFT: Sumo Deadlifts, Ring Push-ups and AbMat Sit-ups
  • FIT: 3x RFT: Sumo Deadlifts, Push-ups and AbMat Sit-ups
  • ADV: 3x RFT: Sumo Deadlifts, Push-ups and AbMat Sit-ups

3

  • 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

4

  • Every 2 mins for 24 mins: Clean

5

  • ELM: 3 RFT: 200 m, Box Step-Ups and Wall Balls
  • FIT: 3 RFT: 400 m, Box Jumps and Wall Balls
  • ADV: Kelly

6

  • Shoulder Press : 1 Rep Max

7

  • ELM: 10-9-8-7-6-5-4-3-2-1: Front Squats and Ring Rows
  • FIT: 10-9-8-7-6-5-4-3-2-1: Front Squats and Strict Pull-ups
  • ADV: 10-9-8-7-6-5-4-3-2-1: Front Squats and Strict Pull-ups

8

  • Shoulder Press : 1 Rep Max
  • AMReps 3 mins: Double Unders

9

  • ELM: AMRAP 15 mins: 100 m, Axle Bar Power Cleans and Hanging Knee Raises
  • FIT: AMRAP 15 mins: 200 m, Axle Bar Power Cleans and Toes-to-bars
  • ADV: AMRAP 15 mins: 200 m, Axle Bar Power Cleans and Toes-to-bars

10

  • ELM: 5 RFT: Box Step-ups, Chest Elevated Push Up On Bars, Single Arm Kettlebell Overhead Carries and Single Arm Kettlebell Overhead Carries
  • FIT: 5 RFT: Box Jumps, Push-ups, Single Arm Kettlebell Overhead Carries and Single Arm Kettlebell Overhead Carries
  • ADV: 5 RFT: Box Jumps, Ring Push-ups, Single Arm Kettlebell Overhead Carries and Single Arm Kettlebell Overhead Carries

11

  • ELM: 3 RFT: Wall Balls, AbMat Sit-ups and Burpees
  • FIT: 3 RFT: Wall Balls, AbMat Sit-ups and Burpees
  • ADV: 3 RFT: Wall Balls, AbMat Sit-ups and Burpees

12

  • ELM/FIT: Team Workout Assault Bike 10 mi TT
  • ADV: Partner Workout Row 10 km TT

13

  • Annie

14

  • ELM: 20-15-10-5: Jump Rope (Singles)s and AbMat Sit-ups
  • FIT/ADV: Annie Annie

15

  • ELM: AMRAP 20 mins: Thrusters, Bar Push Ups and Deadlifts
  • FIT: AMRAP 20 mins: Axle Bar Thrusters, Push-ups and Axle Bar Deadlifts
  • ADV: AMRAP 20 mins: Axle Bar Thrusters, Push-ups and Axle Bar Deadlifts

16

  • FIT/ADV: 21-15-9: Burpees, Strict Pull-ups and Box Jumps
  • ELM: FT: Burpees, Ring Rows and Box Step-ups

17

  • Hang Squat Snatch 2-2-2-2-2

18

  • AMRAP 12 mins: Shoulder Press, Push Press, Push Jerks and 2 more

19

  • ELM: 5 RFT: 200 m, Kettlebell Swings and Hanging Knee Raises
  • FIT: 5 RFT: 400 m, Kettlebell Swings and Toes-to-bars
  • ADV: 5 RFT: 400 m, Kettlebell Swings and Toes-to-bars

20

  • Row 500 m TT

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2