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WODs

  • Tracks
  • Cróga CrossFit General CrossFit WODs
  • Thursday Olympic Lifting
  • Wednesday Powerlifting
Sun Mon Tue Wed Thu Fri Sat

Jul | 1

  • FT: Front Rack Lunges, Double Unders and Farmers Carries

2

  • Lifting: Bench Press and Bent Over Barbell Rows
  • AMRAP 6 mins: Sumo Deadlift High-pulls and Ring Dips

3

  • AMRAP 14 mins: Double Unders, Handstand Push-ups, Double Unders and 5 more

4

  • Hotshots 19

5

  • Lifting: Push Jerks and Split Jerks
  • AMRAP 8 mins: Row Calories, Shoulder-to-Overheads, Row Calories and 5 more

6

  • Back Squat 2-2-2-1-1-1
  • 5 RFT: GHD Sit-ups, Bicep Curls, Elevated Single Leg Bridges and Pull-up Bar Hangs

7

  • AMRAP 20 mins: Burpees, Wall Balls and Kettlebell Swings

8

  • FT: 800 m; 2x Chest-to-bar Pull-ups and Power Snatches; 800 m

9

  • 2x AMRAP 2 mins: Dumbbell Burpees, Dumbbell Lunges and Max Calories On Rowers
  • Alt EMOM 12 mins: Ring Dips and L Sit Holds

10

  • 3 RFT: Squat Cleans and Lateral Burpee Over Barbells

11

  • AMRAP 20 mins: Double Unders, Kettlebell Swings, Handstand Push-ups and Toes-to-bars
  • Wednesday Night Powerlifting Deadlift : 2 Rep Max
  • Wednesday Night Powerlifting Deadlift : 3x3 at 80% 1RM
  • Wednesday Night Powerlifting Walking Lunges : 3x20, rest 1 min

12

  • Every 1 min for 5 mins: Snatch Deadlift
  • Every 1 min for 9 mins: Power Snatches and Hang Power Snatches
  • Isabel

13

  • Front Squat 3-3-3-3-3
  • Thruster : 75 Reps for Time

14

  • "FGB Style" - Row Calories, AbMat Sit-ups, Chest-to-bar Pull-ups and Burpees

15

  • Bear Complex 7-7-7-7-7

16

  • 5 RFT: Handstand Push-ups and Box Jumps

17

  • Deadlift 2-2-2-2-2-2
  • "FGB Style" - Kettlebell Swings and Burpee-to-6" Targets

18

  • AMRAP 20 mins: 400 m, Wall Balls and Toes-to-bars

19

  • Squat Clean 2-2-2-2-2-1-1-1-1-1
  • Squat Clean : 30 Reps for Time

20

  • AMRAP 14 mins: Muscle-ups, Power Snatches and AbMat Sit-ups

21

  • FT: Rows; 3x Push-ups and Kettlebell Swings; 1 mi

22

  • 21-15-9: Clean & Jerks and Chest-to-bar Pull-ups

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4