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26

  • Rest Day

27

  • Isabel
  • Power Snatch : 1x1
  • Row : 4x 250 m, rest 30 secs
  • Every 1 min for 12 mins: Clean & Jerk
  • 1: Back Squat : 3 @ 77%, 1 @ 87%, 3 @ 80%, 1 @ 90%, 3 @ 83%, 1 @ 93%
  • 2: Front Rack Lunge : 2x12
  • 3: Murph Murph

28

  • FT: Bar Muscle-ups and Dumbbell Push Jerks
  • FT: Ski Ergs and 800 m
  • Fat Bar Deadlift : 5-5-5
  • 1: Alt EMOM 10 mins: Deadlifts and Row Calories
  • 2: FT: AbMat Sit-ups, Assault Bike Calories and Deadlifts
  • 3: 3 RFQ: Glute Bridges and Kettlebell Front Rack + Farmers Carries

29

  • Front Squat : 5-3-3-2-2-2-1-1-1-1
  • Farmers Carry : 1-1-1-1-1
  • Alt EMOM 12 mins: Double Unders and Box Jump Overs
  • 1: 12 RFT: Strict Handstand Push-ups
  • 2: Lifting: Pause Push Jerks and Push Jerks
  • 3: AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories
  • 4: 3 RFQ: Banded Pull Aparts and Banded Push Downs

30

  • 3 RFT: Push-ups, Deadlifts and L-Sit Rope Climbs
  • Kipping Pull-ups : 3x Max Rep
  • AMRAP 7 mins: Handstand Walks and Burpee Muscle-ups
  • Rest Day

31

  • 21-15-9: Overhead Squats and Toes-to-bars
  • Snatch Pull : 3x3
  • Every 1 min for 10 mins: Low Hang Snatch
  • 1: Alt EMOM 10 mins: Weighted Strict Pull-ups and Front Squats
  • 2: 5 RFT: Assault Bike Calories and Burpees
  • 3: 3 RFQ: Single Arm Dumbbell Overhead Walking Lunges, Single Dumbbell Stiff Legged Deadlifts and GHD Sit-ups

Jun | 1

  • Filthy Fifty
  • 1: Every 2 mins for 10 mins: Power Clean & Jerks, Thrusters and Squat Snatches
  • 2: Adderall Adderall

2

  • Rest Day

3

  • Back Squat : 2-2-2-2-2-2-2-2-2-2-2
  • 3x RFT: Suicide Sprints
  • Every 1 min for 12 mins: Hang Snatch
  • 1: Back Squat : 3 @ 79%, 1 @ 89%, 3 @ 82%, 1 @ 92%, 3 @ 85%, 1 @ 95%
  • 2: Front Rack Lunge : 2x12
  • 3: very 2 mins for 14 mins: Toes-to-bars, Bar Muscle-ups and Hang Power Snatch + Overhead Squat + Hang Squat Snatches
  • 4: FQ: GHD Sit-ups and Handstand Walks; Strict Chest-to-bar Pull-ups and Strict Ring Dips

4

  • Nate
  • Toes-to-bars : 75 Reps for Time
  • Every 1 min for 12 mins: Power Clean & Push Jerk
  • 1: Hang Clean High Pull + Low Hang Power Clean : 1-1-1-1-1
  • 2: Every 1:30 for 7:30: Hang Power Clean + Power Clean
  • 3: FT: Power Cleans and Runs
  • 4 - Option A: Row : 10x 45 secs, rest 45 secs
  • 4 - Option B: Ski Erg : 10x 45 secs, rest 45 secs

5

  • 7 RFT: 200 m, Box Jumps and Legless Rope Climbs
  • Interval - Row Calories : 5 x 40 secs / 20 secs
  • Deadlift : 3-3-3-3
  • 1: 10 RFT: Strict Handstand Push-ups
  • 2: Tempo Overhead Squat + Overhead Squat : 1-1-1-1-1
  • 3: Snatch Balance : 2-2-2-2-2
  • 4A: AMRAP 5 mins w/ Buy-in: Double Unders, Overhead Squats and Burpee Box Jump Overs
  • 4B: AMRAP 5 mins w/ Buy-in: Double Unders, Overhead Squats and Burpee Box Jump Overs
  • 4C: AMRAP 5 mins w/ Buy-in: Double Unders, Overhead Squats and Burpee Box Jump Overs

6

  • FT: Squat Cleans and Bar Muscle-ups
  • AMRAP 7 mins: Single Arm Dumbbell Push Press, Single Arm Dumbbell Deadlifts and Burpees
  • Split Jerk : 2-2-2-2-2
  • Rest Day

7

  • Lifting: Bench Press, Weighted Pull-ups and Bent Over Rows
  • Interval - Assault Bike Calories : 5 x 40 secs / 20 secs
  • Overhead Yoke Walk : 1-1-1-1-1
  • 1: FT: Handstand Push-ups and Muscle-ups; 10x Power Cleans, Front Squats and Push Jerks
  • 2: 3 RF-ME: Horizontal Barbell Rows, Ring Push-ups and GHD Sit-ups
  • 3: FQ: Row

8

  • 4 RFT: 400 m, Deadlifts, Hang Power Cleans and Push Jerks
  • 1: Lifting: Tempo Snatch Pull + Power Snatches and Power Snatches
  • 2: FT: Assault Bike Calories; Toes-to-bars, Box Jump Overs and Power Snatches

9

  • Rest Day

10

  • Jackie
  • Run : 4x 400 m, rest 1:30
  • Every 1 min for 12 mins: Power Snatch
  • 1: Lifting: 2 Snatch Grip Push Jerk + Pause Overhead Squats, Hang Snatch Pull + Hang Snatch High Pull + Hang Squat Snatch + Snatch Balances and Hang Squat Snatches
  • 2: AMRAP 9 mins: Hang Squat Snatches and Double Unders
  • 3: Every 1 min for 9 mins: Pause Back Squat + Back Squat
  • 4: FT: Strict Pull-ups and Strict Ring Dips

11

  • "Tabata" - Hang Power Cleans and Push Press : 8 x 20 secs / 10 secs
  • Snatch Pull : 4x5
  • Snatch Balance : 1-1-1-1-1-1-1
  • 1: Deficit Deadlift : 2-2-2-2-2-2
  • 2: 3 RFT: Rows, Burpees and Box Jumps
  • 3: 3 RFQ: Farmers Carries and Sled Drags

12

  • Lifting: Cleans and Front Squats
  • Row 2000 m TT
  • AMRAP 9 mins: Burpee Box Jumps, Bar Muscle-ups and Strict Handstand Push-ups
  • 1: 12 RFT: Strict Handstand Push-ups
  • 2: Every 2 mins for 12 mins: Thruster
  • 3: FT: Thrusters, 400 m and Chest-to-bar Pull-ups
  • 4: Bike : 1x 15 mins, Single Leg Lateral Box Step-ups and Waiter Squats

13

  • FT: Double Unders, Toes-to-bars and Handstand Walks
  • Farmers Carry : 1x1
  • Every 1 min for 10 mins: Push Jerk
  • Rest Day

14

  • 5 RF-ME: Deadlifts and Muscle-ups
  • "Tabata" - Ski Erg Calories : 8 x 20 secs / 10 secs
  • Back Squat : 3-3-3-3-3
  • 1: Pause Snatch Pull : 2-2-2-2-2
  • 2: Every 1:30 for 10:30: Snatch Pull + Low Hang Power Snatch
  • 3: 5x RFT: Assault Bike Calories, Bar Facing Burpees and Power Snatches
  • 4: FQ: Row

15

  • FT: 800 m, Squat Snatches and 800 m
  • 1: Every 2 mins for 10 mins: Rope Climbs and Zeus Rope Double Unders
  • 2: FT: Wreckbag Runs, Box Jump Overs, Power Clean & Jerks and Rope Climbs
  • 3A: Lifting: Tempo Dumbbell Bench Press and Tempo Dumbbell Bent Over Rows
  • 3B: Ring L-Sit : 3x Max Hold

16

  • Rest Day

17

  • Lynne
  • FT: Farmers Carries and Push-ups
  • Alternating Dumbbell Snatch : 50 Reps for Time
  • 1: Back Squat : 1x3
  • 2: 3 RFT: Double Unders, Air Squats and Row Calories
  • 3: "Tabata" - GHD Sit-ups and Hip Extensions : 8 x 20 secs / 10 secs

18

  • AMRAP 7 mins: Toes-to-bars and Double Unders
  • Behind-the-Neck Split Jerk : 1-1-1-1-1
  • Station Style - Squat Cleans
  • 1: Strict Handstand Push-ups : Max Set
  • 2: Strict Pull-ups : Max Set
  • 3: Helen Helen
  • 4: Bike : 1x 10 mins

19

  • FT: Row Calories
  • Alt EMOM 12 mins: Muscle-ups and Strict Handstand Push-ups
  • Snatch + Overhead Squat : 1-1-1-1-1-1-1-1-1-1
  • 1: Every 2 mins for 10 mins: Hang Power Snatch + 2 Power Snatch + 3 Overhead Squat
  • 2: AMRAP 10 mins: Deadlifts, Overhead Squats and Hang Power Snatches
  • 3: 4 RFQ: Banded Good Mornings, Four Count Flutter Kicks and Glute Bridges

20

  • AMRAP 5 mins: Burpees-to-Target and Bar Muscle-ups
  • Front Squat : 2-2-2-2-2
  • Jack
  • Rest Day

21

  • Yoke Walk : 1-1-1-1
  • Handstand Walk : 8x 30 secs, rest 30 secs
  • 5 RFT: 400 m, Chest-to-bar Pull-ups and Burpees
  • 1: Deadlift : 1-10
  • 3: Chipper: 1 mi, Dumbbell Snatches, Wreckbag Runs and 2 more

22

  • 1: Front Squat : 1x3
  • 2: AMRAP 30 mins: Assault Bike Calories, Medicine Ball Squat Jumps and Power Clean & Jerks

23

  • Rest Day

24

  • "Tabata" - Row Calories : 8 x 20 secs / 10 secs
  • Every 1 min for 10 mins: Snatch
  • Thruster : 3-3-3-3-3-3-3
  • Deadlift : 1x3
  • De-load Week
  • 1: Tempo Pause Front Squat + Front Squat : 1-1-1-1-1
  • 2: FT: 1000 m, Thrusters and Chest-to-bar Pull-ups
  • 3: 3 RFQ: Romanian Deadlifts, Weighted Glute Bridges and GHD Sit-ups

25

  • 3 RF-ME: Strict Pull-ups
  • AMRAP 7 mins: Double Unders and Dumbbell Snatches
  • Diane
  • De-load Week
  • 1: Every 1:30 for 7:30: Hang Clean Pull + Hang Clean High Pull + 2 Hang Power Clean
  • 2A: AMRAP 4 mins: Hang Power Cleans, Burpees Over Rower and Row Calories
  • 2B: AMRAP 4 mins: Hang Power Cleans, Burpees Over Rower and Row Calories
  • 2C: AMRAP 4 mins: Hang Power Cleans, Burpees Over Rower and Row Calories

26

  • Chipper: Row Calories, Push-ups, Kipping Pull-ups and 2 more
  • FT: Double Kettlebell Front Rack Walk
  • Front Squat : 3-2-3-2

27

  • AMRAP 20 mins: 200 m, Kettlebell Swings and Kettlebell Lunges
  • 3 RF-ME: Muscle-ups
  • Every 1 min for 10 mins: Power Clean & Jerk

28

  • CrossFit Total
  • FT: Assault Bike Calories

29

  • 3 RFT: 800 m and Power Cleans

30

Jul | 1

  • AMRAP 15 mins: Double Unders, Wall Balls and Deadlifts
  • FT: Pegboard Ascents and GHD Sit-ups
  • Handstand Walk : 1x 7 mins

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