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WODs

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

30

  • 4 RFT: Double Kettlebell Front Rack Carries and Russian Kettlebell Swings

Oct | 1

  • Front Squat : 5-5-5-5-5
  • AMRAP 7 mins: Russian Twists, Thrusters and Chest-to-bar Pull-ups

2

  • "FGB Style" - Assault Bike Calories, Burpees and Farmers Carries

3

  • "4x100" by Steve Smith 4 RFT: Row Calories, Hang Power Cleans, Wall Balls and Dumbbell Snatches
  • Bench Press 3-3-3-3
  • Back Squat : 8-8-8

4

  • Power Snatch + Hang Squat Snatch X 2 1-1-1-1-1-1-1-1
  • 3x AMRAP 2 mins: Hang Power Snatches, Push-ups and Air Squats

5

  • Every 3 mins for 15 mins: Deadlift
  • Row 1000 m TT

6

  • FT: 1000 m; 20x Shoulder-to-Overheads and Box Jump Overs; 1000 m

7

  • FT: Double Unders, Alternating Pistols and Handstand Push-ups

8

  • Every 1 min for 14 mins: Push-ups, Strict Pull-ups, Hollow Holds and Arch Holds
  • 5 RFT: Dumbbell Renegade Rows and Dumbbell Snatches

9

  • FT: 3x Clean & Split Jerks, Thrusters and Burpees; Rows

10

  • 40-30-20-10: Box Jumps, Kettlebell Swings, AbMat Sit-ups and 400 m
  • Deadlift : 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 101%
  • Shoulder Press : 5-5-5-5

11

  • Power Clean + Squat Clean 1-1-1-1-1-1-1-1-1-1
  • AMRAP 7 mins: Power Cleans and Burpee Over Bars

12

  • Overhead Squat : 1 Rep Max
  • Overhead Squat : 3x8 at 75% 1RM
  • Dumbbell Row 10-10-10-10
  • Dumbbell Bench Press 10-10-10-10

13

  • 2 RFT: 1600 m, Toes-to-bars, Farmer Carries and Partner Medicine Ball Russian Twists

14

  • 2 RFT: Row Calories and Handstand Push-ups

15

  • Front Racked Alternating Reverse Lunge : 8-8-8-8-8
  • FT: Rows and Wall Balls

16

  • Gwen

17

  • AMRAP 20 mins: 400 m, Sumo Deadlift High-pulls, Pull-ups and Toes-to-bars
  • Back Squat : 4-4-4-4-4
  • Bench Press 6-6-6-6

18

  • Snatch + Overhead Squat : 1 Rep Max
  • AMReps 5 mins: Power Snatches, Overhead Squats, Power Snatches and 15 more

19

  • AMRAP 14 mins: Double Unders, Kettlebell Swings and Bar Muscle-ups

20

21

  • "FGB Style" - Row Calories, Bumper Plate Sit-ups and Box Jumps

22

  • FT: 800 m, Squat Snatches and Burpee Over Bars

23

  • Lifting: Weighted Strict Pull-ups and Strict Handstand Push-ups
  • AMRAP 8 mins: Push Jerks and Russian Twists

24

  • 6 RFT: Wall Ball Runs, Farmer Carries and Double Unders
  • Deadlift : 5-5-5-5-5
  • Bench Press 4-4-4-4

25

  • Squat Clean 3-3-3-3-2-2-2-2-1-1-1-1
  • AMRAP 7 mins: Power Cleans and Wall Balls

26

  • 21-15-9: Toes-to-bars, Burpee Box Jump Overs and Kettlebell Swings

27

  • AMRAP 20 mins: Deadlifts, Hang Power Cleans and Front Squats

28

  • FT: Push Press and Bar Muscle-ups

29

30

31

  • Bench Press 2-2-2-2
  • Back Squat : 6-6-6

Nov | 1

2

3