Kb
  • Tracks
  • CrossFit Culver City WODs
Sun Mon Tue Wed Thu Fri Sat

30

31

Jan | 1

2

  • Every 1 min for 10 mins: Pull-ups and Thrusters
  • 3 RFT: 400 m, Sumo Deadlift High-pulls and Dips

3

  • Snatch Grip Deadlift 3-3-2-2-1-1
  • Overhead Squat 3-3-2-2-1-1
  • AMRAP 12 mins: American Kettlebell Swings and Kettlebell Goblet Squats

4

  • Clean 3-3-2-2-1-1-1
  • 21-18-15-12-9-6-3: Wall Balls, Toes-to-bars and Burpees

5

6

7

  • Bench Press : 3-3-3-3-3
  • Chipper: Rows, Wall Balls, Knees-to-elbows and 2 more

8

  • 21-15-9-: Thrusters and Pull-ups
  • 4 RFT: Double Unders, Sit-ups and Push-ups

9

  • Back Squat : 4x3 at 80% 1RM
  • Behind The Neck Strict Press 3-3-3-3-3
  • Supine Barbell Row 10-10-10
  • AMRAP 10 mins: 200 m and Burpees

10

  • Snatch 3-3-2-2-1-1-1
  • 8 RFT: Russian Kettlebell Swings, Box Jumps and Ring Dips

11

  • Run 800 m TT
  • Bear Complex : 7-7-7-7-7

12

13

14

  • Overhead Squat : 4x3 at 75% 1RM
  • The 300 Workout

15

  • Row : 4x 500 m
  • 50-40-30-20-10: Double Unders, Air Squats, Push-ups and Sit-ups

16

  • Front Squat : 2-2-2-2-2
  • Back Squat : 1-1-1-1-1
  • Deadlift : 1-1-1-1-1
  • Strict Press 1-1-1-1-1

17

  • AMRAP 15 mins: Chest-to-bar Pull-ups, Wall Balls, Snatches and Box Jumps

18

  • Every 1 min for 10 mins: Dips
  • 5 RFT: Shoulder-to-Overheads, Burpees and Toes-to-bars

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2