• Tracks
  • Merritt Island CrossFit WODs
Sun Mon Tue Wed Thu Fri Sat

26

27

  • FT: Muscle-ups, Power Cleans, Lateral Burpee Over Bars and 10 more

28

  • Back Squat : 3-3-3-3-3
  • 3 RFT: Back Squats and Rows

29

  • Alt EMOM 15 mins: Hang Power Snatches, Toes-to-bars and Hand Release Push-ups
  • Lifting: Barbell Bent Over Rows and Flutter Kicks

30

  • 5 RFT: Slam Balls, Dumbbell Suitcase Lunges and Assault Bike Calories

31

  • FT: Push Press, Box Jumps, Push Press and 3 more
  • Strict Press : 3-3-3-3-3

Feb | 1

  • FT: 4x Manmakers, Deadlifts and One Arm Dumbbell Thrusters; Double...

2

3

  • Strict Press : 1-1-1-1-1
  • FT: Assault Bike Calories, Dumbbell Strict Press, Sit-ups and 6 more

4

5

  • Back Squat : 1-1-1-1-1
  • 3 RFT: 400/400 m and Front Squats

6

  • AMRAP 15 mins: Rope Climbs, Hang Muscle Snatches and Double Unders

7

  • Handstand Walk : 3x 2 mins, rest 1 min
  • Alt EMOM 20 mins: Row Calories and Burpees

8

9

10

  • Deadlift : 5 Rep Max
  • 3 RFT: Rows, Deadlifts and Box Jumps

11

  • 2 Push Press + 1 Push Jerk + 1 Split Jerk : 1-1-1-1-1
  • Alt EMOM 10 mins: Push Press and Burpees

12

13

14

15

16

17

  • Chipper: 400/400 m, Step Down Box Jumps, Dbl Kb Reverse Lunges and 6 more

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