WODs

  • Tracks
  • SnoRidge CrossFit WODs
  • SRCF Advanced RX Class
  • SRCF OnRamp
Sun Mon Tue Wed Thu Fri Sat

Sep | 1

2

3

  • Thruster: 5RM Thruster : 5 Rep Max
  • 4 RFT: Power Cleans, Runs and Wall Balls 4 RFT: Power Cleans, 200 m and Wall Balls

4

  • Bench Press: 1-1-1 Bench Press : 1-1-1
  • AMRAP 12 mins: Burpees and Double Unders AMRAP 12 mins: Burpees and Double Unders

5

  • Deadlift: 6-6-6-6 Deadlift : 6-6-6-6
  • AMRAP 14 mins: Deadlifts, Toes-to-bars and Row AMRAP 14 mins: Deadlifts, Toes-to-bars and Row Calories

6

  • Push Press: 5RM Push Press : 5 Rep Max
  • FT: Handstand Push Ups, Run, Pull Ups (Weighted) FT: Handstand Push Ups, 400 m, Pull Up (Weighted)s and 6 more

7

  • Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over
  • Advanced RX: AMRAP 15 mins: Rope Climbs and Handstand Walks AMRAP 15 mins: Rope Climbs and Handstand Walks

8

9

  • Hang Power Clean: 1-1-1-1-1 Hang Power Clean : 1-1-1-1-1
  • AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips AMRAP 15 mins: Air Squats, Deadlifts, Push-up (hand release)s and 2 more

10

  • Barbell Good Morning 5-5-5-5 Barbell Good Morning 5-5-5-5
  • 5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups 5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups

11

  • Thruster: 3RM Thruster : 3 Rep Max
  • Never Forget 9 RFT: Thrusters and Burpees

12

  • Squat Snatch: 1-1-1-1-1 Squat Snatch : 1-1-1-1-1
  • 3 RFT: Rows, Power Snatches and Run 3 RFT: Rows, Power Snatches and 400 m

13

  • Push Press: 3RM Push Press : 3 Rep Max
  • AMRAP 7 mins: DB Push Press and Double Unders AMRAP 7 mins: Dumbbell Push Press and Double Unders

14

  • Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups FT: Rows, Kettlebell Goblet Squats, Burpee Pull-ups and 9 more
  • Advanced RX: EMOM for 10 mins: Power Cleans and Squat Cleans Every 1 min for 10 mins: Power Cleans and Squat Cleans
  • FT: Rows, Kettlebell Swings and Squat Cleans FT: Rows, Kettlebell Swings and Squat Cleans

15

16

  • Front Squat: 5-5-5-5 Front Squat : 5-5-5-5
  • AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front Squats AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front Squats

17

  • Deadlift: 4-4-4-4 Deadlift : 4-4-4-4
  • 3 RFT: Bar Muscle Ups, Deadlifts and Double Unders 3 RFT: Bar Muscle Ups, Deadlifts and Double Unders

18

  • Thruster: 2RM Thruster : 2 Rep Max
  • AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls

19

  • Bent Over Barbell Row: 5-5-5-5 Bent Over Barbell Row : 5-5-5-5
  • Farmers Carry: 4 x 100m Farmers Carry : 1-1-1-1
  • Alt EMOM 18 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Rows Alt EMOM 18 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Rows

20

  • Overhead Squat: 2-2-2 Overhead Squat 2-2-2
  • FT: Rows, Overhead Squats, Kettlebell Swings FT: Rows, Overhead Squats, Kettlebell Swings, 4 and more

21

  • Team WOD: AMRAP 20 mins: Power Cleans, Burpees and Partner Runs AMRAP 20 mins: Power Cleans, Burpees and Partner Runs
  • Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups

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Oct | 1

2

3

4

5