• Tracks
  • Basics
  • CrossFit
  • Barbell
  • Endurance
  • Powerlifting
Sun Mon Tue Wed Thu Fri Sat

26

27

  • 1/2 Murph
  • Holiday Schedule
  • Murph
  • Holiday Schedule

28

  • Strict Press 8-8-8
  • 3 RFQ: Farmer Carries, Single Arm Overhead Carries and Sandbag Carries
  • Murph Recovery 4 RFQ: Rows, 400 m and Farmer Carries
  • If You Didn't Do Murph Every 6 mins for 24 mins: Rows, Kettlebell Swings, Burpees and 2 more

29

  • Reverse Barbell Lunge 12-12-12
  • AMRAP 15 mins: Rows, Farmer Carries, Kettlebell Swings and Push-ups
  • Deadlift 15-10-5
  • AMRAP 10 mins: Dumbbell Shoulder-to-Overheads and Box Jumps

30

  • 2 Hang Power Snatch + Overhead Squat : 1 Rep Max
  • 3 RFQ: GHD Sit-ups, Push-ups and Waiters Walks
  • The Runs 4 RFT: 800 m and 400 m

31

  • 5 Strict Press + 5 Push Press 1-1-1-1-1
  • AMRAP 1 AMRAP 7 mins: Rows and Dumbbell Push Press
  • AMRAP 2 AMRAP 7 mins: 200 m, Box Jumps and Kettlebell Swings
  • Warm Up 3 RFQ: Wall Walks, Hollow Holds and Pistol Squat Holds
  • FT: Front Squats, Toes-to-bars and Kettlebell Swings

Jun | 1

  • SWIM WOD
  • AMRAP 15 mins: 400 m, Hang Power Cleans and Synchronized Hand Release Push-ups
  • SWIM WOD

2

3

  • Back Squat With 2 Sec Pause 3-3-3-3, rest 2 mins
  • 5 RFT: Dumbbell Front Squats, Single Arm Dumbbell Clean & Jerks and Jump Rope Singles
  • Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1
  • Fight Gone Bad

4

  • Deadlift : 4-4-4-4
  • 4 RFQ: Dumbbell Single Leg Romanian Deadlifts, Hanging Leg Raises, Dumbbell Windmills and Toes-to-rings
  • Every 5 mins for 20 mins: Rows and Box Jump Overs

5

  • AMRAP 1 AMRAP 8 mins: Rows and Dumbbell Snatches
  • AMRAP 2 AMRAP 8 mins: 200 m, Pull-ups and Burpees
  • AMRAP 3 AMRAP 8 mins: Row Max Distances
  • 8 RFT: Dips, GHD Sit-ups, Push-ups and Alternating Stationary Lunges

6

  • Power Clean+Hang Power Clean : 1 Rep Max
  • 3 RFQ: Kettlebell Dragon Press, Single Leg Lateral Box Step-ups and External Shoulder Rotations
  • 8 RFT: Run Or Rows

7

  • Partner WOD 10 RFT: Kettlebell Swings, Double Unders and 200 m
  • Warm Up 4 RFQ: Dumbbell Shoulder Press, Hand Release Push-ups and Assault Bikes
  • 3 RFT: Wall Balls and Squat Snatches

8

  • AMRAP 10 mins w/ Buy-in: Power Cleans, Chest-to-bar Pull-ups, Double Unders and Clean & Jerks

9

10

  • Front Squat 8-6-4-2
  • Chipper: Dumbbell Front Squats, Dumbbell Overhead Carries, Dumbbell Shoulder-to-Overheads and 3 more
  • Overhead Squat : 1-1-1-1-1-1-1
  • Hero WOD Ryan

11

  • Barbell Good Morning : 8 Rep Max
  • 4 RFQ: Banded Barbell Rows, Rear Foot Elevated Split Squats and Weighted Hollow Rocks
  • 5 RFT: 400 m, Double Unders and Kettlebell Swings

12

  • 4 RFQ: Push Press and Farmer Carries
  • AMRAP 1 AMRAP 10 mins: Rows, Burpee Over Rowers and Reverse Lunges
  • AMRAP 2 AMRAP 10 mins: Medicine Ball Cleans, Push-ups and Sit-ups
  • 8 RFT: Deadlifts and Push-ups

13

  • 3 RFQ: Partner Leg Throws, Weighted Hip Extensions and Lateral Lunges
  • Hang Squat Clean : 2 Rep Max
  • FT: Double Unders, 1600 m, Plank Holds and 12 more

14

  • FT: Wall Balls, Farmer Carries, 400 m and 6 more
  • Split Jerk : 1-1-1-1-1
  • 5 RFT: Rows, Front Squats, GHD Sit-ups and Box Jumps

15

  • 7 RFT: Power Cleans and Handstand Push-ups

16

17

  • Back Squat : 3-3-3-3-3
  • 21-15-9: Kettlebell Swings, Kettlebell Deadlifts and Box Jumps
  • Deadlift : 4-4-4-4-4
  • 15-12-9: Dumbbell Thrusters and Feet Elevated Ring Rows

18

  • 4 RFQ: Speed Squats and Side Planks
  • Snatch Balance : 2 Rep Max
  • High Hang Snatch 3-3-3-3-3-3-3
  • Every 4 mins for 32 mins: 200 m, Burpees and Push-ups

19

  • Lifting: Dumbbell Hang Power Cleans, Pause Dumbbell Front Squats and Dumbbell Strict Press
  • 4 RFT: Sit-ups, Reverse Alternating Lunges and Shoulder-to-Overheads
  • Strict Press 3-3-3-3-3
  • 5 RFT: Front Rack Lunges and Rope Climbs

20

  • Push Jerk & Split Jerk : 1 Rep Max
  • Power Clean & Jerk 6-6-6-6
  • 3 RFQ: Weighted Plank Holds, Turkish Get-ups and Single Leg Romanian Deadlifts
  • Part A "Tabata" - Alternating Dumbbell Snatches and Pancake Stretches : 5 x 45 secs / 15 secs
  • Part A "Tabata" - Jump Ropes and Plank Holds : 5 x 45 secs / 15 secs
  • Part B Row 5000 m TT

21

  • FT: Kettlebell Swings, Burpees, 400 m and 6 more
  • 3 Position Power Snatch : 1 Rep Max
  • "Tabata" - Rows, Air Squats, Pull-ups and 2 more : 4 x 20 secs / 10 secs

22

  • Swim WOD 1pm
  • 6:30AM Class ONLY

23

24

  • Deadlift : 5-5-5-5-5
  • AMRAP 16 mins: Rows, Double Unders, Alternating Dumbbell Snatches and Burpee Over Dumbbells
  • Isabel

25

  • Front Squat : 3-3-3-3-3
  • Clean & Jerk : 2 Rep Max
  • 3 RFQ: Double Kettlebell Front Rack Carries and Band Face Pulls
  • 4 RFT: 200 m, Kettlebell Swings, No Push-up Burpees and 2 more

26

  • FT: 5x Weighted Reverse Lunges and 100 m; 3x Sit-ups and 200 m; Box...
  • 3 RFT: 550 m, Goblet Lunges, Toes-to-bars and Push-ups

27

  • Snatch Grip Push Press + Overhead Squat : 1 Rep Max
  • 3 Position Snatch : 1 Rep Max
  • 3 RFQ: Weighted Step-ups, Snow Angels and Dumbbell Press Bottom Of Squats
  • 6 RFT: Shuttle Runs, Rows and Double Unders

28

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30

Jul | 1

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