WODs

  • Tracks
  • CrossFit Dux WODs
  • The Dux Virus
  • DuxFit
Sun Mon Tue Wed Thu Fri Sat

28

29

  • Deadlift : 5-3-1
  • Optimus Prime
  • Front Rack Walking Lunge 10-10-10

30

  • Harvey Milk Chipper: Pull-ups, Double Unders, Pull-ups and 12 more
  • Db Bench 10-10-10-10-10

Jul | 1

  • Push Jerk : 7-7-7-7-7-7-7
  • Row 500 m TT
  • Hang Power Clean 10-5-3-1

2

  • "FGB Style" - Burpee Box Jump Overs, Any Machine Calories, Russian Kettlebell Swings and 2 more

3

  • Bench Press : 5-5-5
  • Bent Over Barbell Row 10-10-10
  • FT: Bike Ergs, Strict Handstand Push-ups, Bike Ergs, and 3 more

4

5

6

  • Farmers Walk (Kettlebell) 400 m TT
  • AMRAP 20 mins: Burpees, Row Calories, AbMat Sit-ups, 2 and more
  • 3 RFT: Handstand Walks, GHD Sit-ups and Double Kettlebell Overhead Lunges

7

  • Lifting: Power Snatches, Snatch Balances and Squat Snatches
  • Back Squat : 10-10-10
  • Snatch Pull : 5-5-5

8

  • AMReps 5 mins: Row Calories
  • 5 Minute Cindy
  • AMReps 5 mins: Bike Erg Calories
  • AMReps 5 mins: Turkish Get-up
  • AMReps 5 mins: Ski Erg Calories
  • AMRAP 5 mins: Deadlifts, Hang Power Cleans, Push Jerks and Lateral Burpee Over Bars
  • Alt EMOM 14 mins: Strict Handstand Push-ups and Muscle-ups

9

  • 10 RFT: Burpees and Knees-to-elbows

10

  • Bench Press : 3-3-3-3-3
  • Front Squat : 5-5-5
  • "Death By" - Devil Press : 1 rep + 1 rep / 1 min

11

  • Clean & Jerk : 1 Rep Max

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1