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WODs

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

31

  • Chipper: Power Snatches, Lateral Burpee Over Barbells, Power Snatches and 10 more

Jan | 1

  • 5x RFT: Air Squats, Sit-ups, Walking Lunges and 3 more

2

  • 2 RFT: Hang Power Cleans, Front Squats and Push Press
  • "Tabata" - Hollow Holds and Arch Hold (Prone)s : 8 x 20 secs / 10 secs
  • AMRAP 6 mins: Air Squats, Push-ups, Mountain Climbers and 100 m

3

  • Lifting: Strict Press and Deadlifts
  • AMRAP 7 mins: Rows and Burpee To 6" Targets
  • Powerlifting 1/3/18 Deadlift : 3x3 at 85% 1RM

4

  • Alt EMOM 24 mins: Toes-to-bars, Box Jumps, Bar Muscle-ups and Side Raises
  • AMRAP 10 mins: Rows, Kettlebell Swings and AbMat Sit-ups
  • Every 1 min for 11 mins: Power Cleans, Hang Squat Cleans, Front Squats and Jerks

5

  • Every 1 min for 8 mins: Power Snatches, Hang Squat Snatches and Overhead Squats
  • Isabel

6

  • AMRAP 20 mins: 400 m, Thrusters, Lateral Burpee Over Barbells and Pull-ups

7

  • 45-35-25-15: Kettlebell Swings and Double Unders
  • Plank Hold : 4x 45 secs, rest 45 secs

8

  • Back Squat : 3-3-2-2-1-1-1-1 at 75% 1RM, rest 2 mins
  • 3x RFT: Assault Bike Calories

9

  • CrossFit Games Open 15.4
  • CrossFit Games Open 15.4 - Scaled

10

  • Lifting: Strict Pull-ups and Single Arm High Pulls
  • 3 RFT: Row Calories and Bumper Plate Sit Ups
  • Wednesday Night Powerlifting Bench Press : 5x5 at 75% 1RM

11

  • Chipper: 800 m, Double Unders, Russian Kettlebell Swings and 6 more
  • Every 1 min for 10 mins: Power Snatch
  • Every 1 min for 10 mins: Squat Snatch

12

  • Push Press 3-3-3-3-3
  • FT: Box Jumps and Dumbbell Box Step-ups

13

  • FT: Row Calories, Toes-to-bars, Deadlifts and 3 more

14

  • Alt EMOM 15 mins: Wall Balls, Side Planks, Assault Bike Calories and Glute Bridges

15

  • Every 1 min for 12 mins: Power Cleans, Front Squats and Lateral Burpee Over Barbells
  • "Tabata" - Hollow Holds : 8 x 20 secs / 10 secs

16

  • Every 1:30 for 12 mins: Overhead Squat
  • CrossFit Games Open 16.3

17

  • 3 RFT: 400 m, V-Ups, Rows and Box Jumps
  • Wednesday Night Powerlifting Back Squat : 4x2 at 85% 1RM

18

  • J.T.
  • Every 1 min for 5 mins: Clean High Pull
  • Every 1 min for 5 mins: Split Jerk
  • Every 1:30 for 15 mins: Clean & Jerk

19

  • 10-8-6-4-2: Deadlifts and Kb Goblet Lunges

20

  • AMRAP 25 mins: Rows, Sit-ups, Wall Balls and Russian Twists

21

  • Alt EMOM 10 mins: Hang From Pull Up Bars and Arch Hold (Prone)s
  • 4 RFT: Pull-ups and Double Unders

22

  • Open Workout 18.0 21-15-9: Dumbbell Snatches and Burpees
  • "Tabata" - Hollow Rocks and Arch Ups : 16 x 20 secs / 10 secs

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31

Feb | 1

2

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