WODs

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

Dec | 1

2

  • 5 RFT: 400 m and Kettlebell Snatches
  • Every 3 mins for 15 mins: Power Clean + Hang Squat Clean + Front Squat
  • Clean Pull : 3-3-3

3

  • Back Squat : 5-5-3-3-1-1-1
  • 4 RFQ: L-Sit Holds, Hollow Rocks and Plank Holds
  • 2019 CrossFit Games Event 10 - Ringer 1

4

  • Nasty Bar Girls 3 RFT: Air Squats, Bar Muscle-ups and Hang Power Cleans
  • Australian Pull-ups : 3x Max Rep
  • "Tabata" - Chin Over Bar Holds and Pull-up Bar Hangs : 8 x 20 secs / 10 secs

5

  • Every 2 mins for 12 mins: Bench Press
  • Alt EMOM 12 mins: Calories Any Machines and Burpees
  • 3 RFQ: Shoulder Smashes, Core Complexes and Hip Extensions

6

  • Every 2 mins for 12 mins: Front Squat
  • AMRAP 15 mins: Dumbbell Push Jerks and Box Jumps
  • Run : 4x 400 m, rest 2 mins

7

  • Randy

8

9

  • FreeFall Chipper: Double Unders, Muscle-ups, Double Unders and 17 more
  • Every 3 mins for 15 mins: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
  • Clean Pull : 3-3-3

10

  • Every 2 mins for 12 mins: Back Squat
  • Every 3 mins for 15 mins: Bench Press
  • 4 RFQ: L-Sit Holds, Hollow Rocks and Plank Holds
  • 3 RFT: Banded Tricep Extensions and Barbell Bicep Curls

11

  • Russian Heat AMRAP 30 mins: 800 m, Strict Handstand Push-ups and Russian Kettlebell Swings
  • Australian Pull-ups : 3x Max Rep
  • "Tabata" - Chin Over Bar Holds : 4 x 10 secs / 20 secs
  • "Tabata" - Hang From Pull Up Bars : 4 x 20 secs / 10 secs

12

  • Every 3 mins for 18 mins: Front Squat

13

  • 5 RFT: Deadlifts and Toes To Bars
  • Snatch Balance : 1-1-1
  • Hang Squat Snatch 3-3-3

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31

Jan | 1

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