WODs

  • Tracks
  • SinCity CrossFit WODs
  • Crossfit 101
Sun Mon Tue Wed Thu Fri Sat

28

29

  • Back Squat : 5-5-5-5-5
  • FT: Double Unders, Row Calories, Double Unders and Dumbbell Squats

30

  • Weighted Strict Hspus : 5x5
  • Bionic Mile "FGB Style" - 200 m, Strict Pull-ups and Strict Handstand Push-ups

31

  • Power Clean : 1-1-1-1-1-1-1
  • Compound Machine AMRAP 12 mins: Power Cleans, Bar Facing Burpees and Toes-to-bars

Aug | 1

  • Slam Jam 5 RFT: Air Bike Calories, Dumbbell Box Step Overs, Parallette Shoot Throughs and Ball Slams

2

  • 4 RFT: 400 m, Legless Rope Climbs and Snatches
  • Team First Cut 4 RFT: Partner Runs, Legless Rope Climbs and Snatches
  • Team First Cut V2 4 RFT: 200 m, 200 m, Legless Rope Climbs and Snatches

3

  • Double Edge Part 1 AMRAP 4 mins w/ Buy-in: AbMat Sit-ups, Row Calories and Push-ups
  • Double Edge Part 2 AMRAP 4 mins w/ Buy-in: AbMat Sit-ups, Burpee Box Jumps and Single Dumbbell Hang Clean & Jerks
  • Double Edge Part 3 AMRAP 4 mins w/ Buy-in: AbMat Sit-ups, Row Calories and Push-ups
  • Double Edge Part 4 AMRAP 4 mins w/ Buy-in: AbMat Sit-ups, Burpee Box Jumps and Single Dumbbell Hang Clean & Jerks

4

5

  • Weighted Hip Extension : 10-10-10
  • 4 RFT: Muscle-ups, Deadlifts and Walking Lunges

6

  • Push Press : 3-3-3-3-3
  • Standard Bearer AMRAP 20 mins: Box Jumps, Shoulder-to-Overheads, Row Calories and Lateral Burpee Over Bars

7

  • AMReps 2 mins: Calories, Air Bikes
  • Spin Cycle 5 RFT: Max Calories On Air Bikes, Chest-to-bar Pull-ups and Squat Cleans

8

  • AMReps 1 min: Double Unders
  • AMReps 2 mins: AbMat Sit-ups
  • Dumbbell Annie 50-40-30-20-10: Dumbbell Snatches, Double Unders and AbMat Sit-ups

9

  • 31 Heroes

10

  • Triple Option AMRAP 27 mins: Sled Pushes, Sled Pushes, Sled Pushes and 6 more

11

12

  • Front Squat : 3-3-3-3-3
  • 12 Pack AMRAP 12 mins: Grasshoppers, Dumbbell Snatches, Dumbbell Front Squats and Toes-to-bars

13

  • Handstand Walk 100 ft TT
  • Quickstand 3 RF-ME: 400 m, Handstand Push-ups, Rows and 3 more

14

  • Stacked Deck FT: 3x Hang Squat Cleans and Burpee Box Jumps; 4x Front Squats and...

15

  • Sled Pull (Hand Over Hand) 50 m TT
  • Tri-Sledathon FT: Rows, Sled Pushes and Air Bikes

16

  • 2019 CrossFit Games Event 11 - "The Standard"

17

  • Toes-to-bars : Max Set
  • Team Manion V1 7 RFT: Partner Runs and Back Squats
  • Team Manion V2 7 RFT: 200 m, 200 m and Back Squats
  • Manion

18

19

  • Victory Complex Lifting: Dumbell Power Snatch (Left Arm)s, Single Arm Dumbbell Overhead Walk (Left)s, Single Arm Dumbbell Overhead Walking Lunge (Left Arm)s and 3 more
  • Iron Fist 5x AMRAP 3 mins: Burpees, Dumbbell Power Snatches and Air Squats

20

  • Bench Press : 2-2-2-2-2
  • Triple Press 4 mins RemReps: Double Unders, AbMat Sit-ups and Shoulder Press;...

21

  • Strict Pull-ups : Max Set
  • Pull-ups : Max Set
  • Honey Badger 3 RFT: Squat Cleans, Chest-to-bar Pull-ups and 400 m

22

  • Assault Bike 1000 m TT
  • Row 500 m TT
  • Drago 2 RFT: Box Jump Overs, Russian Kettlebell Swings, Row Calories and 3 more

23

  • Pike
  • Team Pike 5 RFT: Thrusters, Thrusters, Strict Ring Dips and 6 more

24

  • Twenty Fun AMRAP 20 mins: Row Calories, Air Squats, AbMat Sit-ups and 2 more

25

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27

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31