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WODs

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

Apr | 1

  • Burpees : 100 Reps for Time

2

  • Every 1 min for 10 mins: Squat Snatch
  • FT: Row Calories and Overhead Squats

3

  • AMRAP 13 mins: Power Cleans and Chest-to-bar Pull-ups

4

  • FT: 800 m, Wall Balls, AbMat Sit-ups and 4 more

5

  • Alt EMOM 20 mins: Handstand Push-ups, Hang From Pull Up Bars, Ring Dips and 2 more
  • Every 1:30 for 15 mins: Power Cleans, Hang Squat Cleans, Front Squats and Jerks

6

  • Back Squat 5-5-5-5-5
  • AMRAP 6 mins: Double Unders and Kettlebell Swings

7

  • AMRAP 25 mins: Deadlifts, Hang Power Cleans, Jerks and 3 more

8

  • 2 RFT: Rows, Russian Twists and Dumbbell Snatches

9

  • AMRAP 12 mins w/ Buy-in: 800 m, Burpees, Toes-to-bars and 8 more

10

  • Every 2 mins for 16 mins: Overhead Squat
  • FT: Row Calories, Overhead Squats, Row Calories and Hang Power Snatches

11

  • Nasty Girls

12

  • 4x AMRAP 4 mins: Dumbbell Shoulder-to-Overheads, Dumbbell Box Step Overs and Max Double Unders
  • Every 1 min for 5 mins: Snatch Grip Deadlift
  • Every 1 min for 5 mins: Snatch Grip Push Press and Overhead Squats
  • Every 1 min for 12 mins: Squat Snatch

13

  • AMReps 1 min: Assault Bike (Calories)s
  • Alt EMOM 16 mins: Deadlifts and Strict Pull-ups

14

  • FT: Clean & Jerk 1 Rms; Wall Balls and Lateral Burpee Over Barbells

15

  • Alt EMOM 20 mins: Elevated Single Leg Bridges, Double Kettlebell Front Rack Holds, Lateral Box Jump Overs and 2 more

16

  • AMRAP 15 mins: Dumbbell Hang Power Cleans, Dumbbell Shoulder-to-Overheads and Chest-to-bar Pull-ups

17

  • Every 1:30 for 15 mins: Pause Front Squat (3sec)
  • AMReps 5 mins: Row Calories and Burpee Box Jumps

18

  • 3 RFT: 400 m, Power Snatches and Bumper Plate Sit Ups
  • Wednesday Night Powerlifting Back Squat : 3x3 at 85% 1RM
  • Wednesday Night Powerlifting Strict Press : 4x5 at 75% 1RM

19

  • Alt EMOM 24 mins: Handstand Push-ups, Single Arm Dumbbell Row (Right)s, Single Arm Dumbbell Row (Left)s and 2 more
  • Every 1 min for 12 mins: Squat Cleans, Push Jerks and Split Jerks

20

  • Deadlift : 6x2 at 90% 1RM
  • 3 RFT: Toes-to-bars and Double Unders

21

  • 20 RFT: Front Squats, Push Press and Thrusters

22

  • AMRAP 8 mins: Strict Pull-ups and AbMat Sit-ups
  • AMRAP 8 mins: Push-ups and Russian Kettlebell Swings

23

  • Back Squat : 5x3 at 85% 1RM
  • AMRAP 6 mins: Dumbbell Snatches, Single Arm Dumbbell Overhead Lunge Steps, Dumbbell Snatches and Single Arm Dumbbell Overhead Lunge Steps

24

  • 2 RFT: Row Calories, Push-ups, Double Unders and 2 more

25

  • Wednesday Night Powerlifting Deadlift : 5x3 at 85% 1RM
  • 2018 CrossFit Games Qualifier Workout 2 - Teens 16-17 / Masters 35-54
  • 2018 CrossFit Games Qualifier Workout 2 - Masters 55+

26

  • Alt EMOM 20 mins: Wall Balls, Russian Twists, Ring Dips and Assault Bikes
  • Every 1:30 for 9 mins: Snatch Balance
  • Squat Snatch : 3-3-3-2-2-2-1-1-1-1, rest 1:30

27

28

29

30

May | 1

2

3

4

5