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  • Tracks
  • Crossfit Wake Forest WODs
  • H.I.I.T. IT HARD
Sun Mon Tue Wed Thu Fri Sat

25

26

  • 4 RFT: Pull-ups, Push-ups and Wall Balls
  • Alt EMOM 12 mins: Back Squats, Back Squats, Back Squats, 3 and more
  • 21-15-9: Dumbbell Clusters and AbMat Sit-ups
  • Every 1 min for 9 mins: Turkish Get-ups, Single Leg Kettlebell Deadlifts and Hollow Body Holds
  • Every 3 mins for 24 mins: Dumbbell Thrusters and Dumbbell Facing Burpees

27

  • 2 RFT: Burpee Broad Jumps and Bear Crawls
  • Power Clean : 2-2-2-2-2
  • Alt EMOM 12 mins: Power Cleans and Row Calories
  • "Tabata" - Bar Hangs and Wall Handstand Holds : 8 x 20 secs / 40 secs
  • Every 5 mins for 25 mins: Wall Balls, Devil Thrusters and 200 m

28

  • 3 RFT: Farmers Walk (Kettlebell)s and Russian Kettlebell Swings
  • Push Jerk : 2-2-2-2-2
  • AMRAP 7 mins: Hang Cleans, Push Jerks and Walking Lunges
  • Alt EMOM 6 mins: Row Calories, Weighted AbMat Sit-ups and Kettlebell Swings
  • Alt EMOM 30 mins: Row Calories, Dumbbell Devil Press, 100 m and 2 more

29

  • 3 RFT: Dumbbell Shoulder Press, Box Jumps and Toes-to-bars
  • 5 RFT: Kettlebell Deadlifts, Air Squats and Handstand Push-ups
  • Shoulders and More FT: Rom Wods
  • Alt EMOM 6 mins: Row Calories, Manmakers and Dumbbell Facing Burpees
  • Every 4 mins for 24 mins: Ring Rows, Hanging Knee Raises, Box Jumps and Rows

30

  • 2 RFT: Rows and Double Unders
  • Back Squat 10-10, rest 2 mins
  • 50-40-30-20-10: Row (calories)s and AbMat Sit-ups
  • Every 1 min for 10 mins: Pull-ups and Box Jump Overs
  • Alt EMOM 20 mins: Row Calories and 100 m

Dec | 1

  • Rows, Push-ups
  • AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

2

  • Every 1 min for 8 mins: Wall Walks and Dumbbell Box Step Overs
  • 4 RF-ME: 200 m, Dumbbell Hang Squat Cleans, 200 m and Toes-to-bars

3

  • 3 RFT: Double Unders and 200 m
  • Hang Power Clean : 1-1-1-1-1
  • 3 RFT: Hang Power Cleans, Front Squats and Push Press
  • "Tabata" - Kettlebell Swings and Kettlebell Goblet Squats : 8 x 20 secs / 10 secs
  • Alt EMOM 28 mins: Row Calories, Devil Press, 100 m and Dumbbell men Maker

4

  • 3 RFT: Russian Kettlebell Swings and Walking Lunges
  • Alt EMOM 12 mins: Shoulder Press, Shoulder Press, Shoulder Press and 3 more
  • AMRAP 9 mins: Dumbbell Shoulder Press, Burpees and Box Jumps
  • "Tabata" - Bar Hangs and Wall Handstand Holds : 8 x 20 secs / 40 secs
  • Every 7 mins for 28 mins: 400 m, Dumbbell Snatches and Burpees

5

  • 21-15-9: Wall Balls and Double Unders
  • FT: Rows; 3x Deadlifts and Pull-ups; Rows
  • Skill WOD: Handstand Push-ups
  • Alt EMOM 30 mins: Row Calories, Dumbbell Devil Press, 100 m and 2 more

6

  • 5 RFT: Push-ups and Row Calories
  • Bench Press 2-2-2-2-2
  • Take That FT: Rom Wods
  • Handstand Hold : 4x 30 secs, rest 30 secs
  • Every 5 mins for 30 mins: Wall Balls, Devil Press and 200 m

7

  • 3 RFT: Bear Crawls and Walking Lunges
  • Front Squat : 2 Rep Max
  • AMRAP 10 mins: Kettlebell Swings, Burpees and Toes-to-bars
  • "Tabata" - Plate Russian Twists : 8 x 20 secs / 10 secs
  • Every 5 mins for 30 mins: Wall Balls, Devil Press and Rows

8

  • Naughty! Rx FT: Power Snatches, Double Unders, Thrusters and Double Unders
  • Nice! Scaled FT: Power Snatches, Jump Rope (Singles)s, Thrusters and Jump Rope (Singles)s

9

10

  • 4 RFT: Pull-ups, Push-ups and Box Jumps
  • Push Press : 3-3-3-3-3
  • 50-40-30-20-10: Walking Lunges and AbMat Sit-ups
  • "Death By" - Pull-ups : 1 rep + 1 rep / 1 min
  • Every 1 min for 20 mins: Lateral Burpee Over Dumbbells, Hang Power Clean & Jerks, Dumbbell Facing Burpees and Dumbbell Thrusters

11

  • 3 RFT: Wall Balls and Toes-to-bars
  • Back Squat : 3-3-3-3-3
  • AMRAP 12 mins: Row Calories, Burpees and Dumbbell Thrusters
  • Every 5 mins for 25 mins: Rows, Burpees and Dumbbell Deadlifts

12

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14

15

16

17

18

19

20

21

22

23

24

25

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31

Jan | 1

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