WODs

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

29

30

  • Hang Squat Clean: 1-1-1-1-1 Hang Squat Clean : 1-1-1-1-1
  • 5 RFT: Rows, Thrusters and AbMat Sit-ups 5 RFT: Rows, Thrusters and AbMat Sit-ups

31

Jan | 1

2

  • Bench Press: 5-5-5-5-5 Bench Press : 5-5-5-5-5
  • Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups

3

  • Lifting: Deadlifts and Hollow Rocks Lifting: Deadlifts and Hollow Rocks
  • AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs

4

  • Team Kalsu: Light or Hvy Option Team Kalsu
  • Team WOD: FT: 100 Thrusters and Burpees EMOM Team WOD: FT: 100 Thrusters and Burpees EMOM
  • Advanced RX: Squat Clean Thruster 1-1-1-1 Squat Clean Thruster 1-1-1-1
  • Advanced RX: Half Kalsu Half Kalsu!

5

6

  • Back Squat 8-8-8 Back Squat : 8-8-8
  • 30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings 30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings

7

  • Shoulder Press 5-5-5-5 Shoulder Press : 5-5-5-5
  • AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls

8

  • EMOM for 10 mins: Squat Snatch Every 1 min for 10 mins: Squat Snatch
  • FT: Rows, Overhead Squats and Box Jumps FT: Rows, Overhead Squats and Box Jumps

9

  • Bench Press 4-4-4-4-4 Bench Press 4-4-4-4-4
  • Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls

10

  • Front Racked Alternating Reverse Lunge 6-6-6 Front Racked Alternating Reverse Lunge 6-6-6
  • AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks

11

  • Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs AMRAP 20 mins: Row Calories, Dumbbell Devil Press and Box Jump Overs
  • Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1 Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
  • 3 RFT: Row Calories, Box Jump Overs and Dumbbell Devil Press 3 RFT: Row Calories, Box Jump Overs and Dumbbell Devil Press

12

13

  • Tabata This! Tabata This!

14

  • Back Squat 6-6-6 Back Squat : 6-6-6
  • Row 2 km TT Row 2 km TT

15

  • Lifting: Bench Press and Deadlifts Lifting: Bench Press and Deadlifts
  • AMReps 7 mins: Deadlift EMOM and Max Rep Wall Balls AMReps 7 mins: Wall Balls and Deadlifts

16

  • Shoulder Press 3-3-3-3 Shoulder Press : 3-3-3-3
  • 10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks 10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks

17

  • EMOM for 8 mins: Power Snatch + Hang Power Snatch Every 1 min for 8 mins: Power Snatch + Hang Power Snatch
  • 6 RFT: Power Snatches, Rope Climbs and Lateral Burpees 6 RFT: Power Snatches, Rope Climbs and Lateral Burpee (Over Barbell)s

18

  • Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge
  • Advanced RX: Clean 1-1-1-1-1 Clean : 1-1-1-1-1
  • Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row Chipper: Row Calories, Handstand Push-ups, Squat Cleans, 2 and more
  • Opt. 2: w/Power Clean Chipper: Row Calories, Handstand Push-ups, Power Cleans and 2 more

19

20

  • Lifting: Good Mornings and Hollow Rocks Lifting: Good Mornings and Hollow Rocks
  • AMRAP 20 mins: Kettlebell Swings, Push-ups and Air Squats AMRAP 20 mins: Kettlebell Swings, Push-ups and Air Squats

21

  • Back Squat 4-4-4 Back Squat : 4-4-4
  • Jackie Jackie

22

  • Hang Power Clean 3-3-3-3-3 Hang Power Clean : 3-3-3-3-3
  • 3 RFT: Burpees, Hang Power Cleans and Double Unders 3 RFT: Burpees, Hang Power Cleans and Double Unders

23

  • Overhead Squat 4-4-4-4 Overhead Squat : 4-4-4-4
  • AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, 2 and more

24

  • Shoulder Press 2-2-2-2 Shoulder Press 2-2-2-2
  • 10 RFT: Ball Slams, Push Press and Box Jumps 10 RFT: Ball Slams, Push Press and Box Jumps

25

  • Team WOD: 6 min to find 1RM Max Power Snatch Power Snatch : 1 Rep Max
  • Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges AMRAP 20 mins: Burpees, Row (calories)s, AbMat Sit-ups and 2 more
  • E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches Every 2 mins for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches
  • 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-ups

26

27

  • Bench Press 2-2-2-2-2 Bench Press : 2-2-2-2-2
  • Elizabeth Elizabeth

28

  • Back Squat 2-2-2 Back Squat : 2-2-2
  • FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

29

30

31

Feb | 1