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

28

29

  • Murph

30

  • Kb Windmills (Each Arm) : 4-4-4
  • FT: Double Unders, Sit-ups and Deadlifts

31

  • Back Squat : 4x4 at 75% 1RM
  • 1 Strict Press + 2 Push Press + 3 Push Jerk 3-3-3-3-3
  • 3 RFT: 200 m and Russian Kettlebell Swings

Jun | 1

  • Bench Press : 3x10 at 70% 1RM
  • 5 RFT: Power Cleans and Wall Balls

2

  • Front Squat : 4x4 at 75% 1RM
  • 12-9-6-3: Snatches, Toes-to-bars and 200 m

3

4

5

  • Lifting: Turkish Get Ups and Kettlebell Windmill (One Arm)s
  • FT: Squat Cleans; 5x Pull-ups and Burpees; Squat Cleans

6

  • Every 1 min for 6 mins: Jerk
  • Kelly

7

  • Snatch Grip Deadlift + Power Snatch + 2 Oh : 2-2-2-2-2
  • Front Squat : 4x2 at 80% 1RM
  • Hurry Up AMRAP 8 mins: Push-ups, Sit-ups and Double Unders

8

  • Deadlift : 3x5 at 75% 1RM
  • FT: Kettlebell Swings, Handstand Push-ups, Kettlebell Swings, 9 and more

9

  • Every 1 min for 8 mins: Overhead Walking Lunge
  • Running Fran 800m, 400m, 200m

10

11

12

  • Snatch 3-3-2-2-1-1
  • 7 RFT: Rope Climbs, Ring Dips and Air Squats

13

  • Bench Press 5-5-5-5
  • FT: 200 m, Power Cleans, Push Press, 12 and more

14

  • Clean 3-3-2-2-1-1
  • AMRAP 12 mins: Toes-to-bars and Deadlifts

15

  • Back Squat 3-3-2-2-1-1
  • Angie

16

  • Dumbbell Supinating Bicep Curl : 10-10-10
  • Dumbbell Tricep Extension (Laying) 10-10-10
  • Dumbbell Bent Over Lateral Raise 10-10-10
  • 21-18-15-12-9-6-3: Sumo Deadlift High-pulls and Wall Balls
  • 21-18-15-12-9-6-3: Sumo Deadlift High-pulls and Wall Balls

17

18

19

  • Every 1 min for 8 mins: Handstand Push-ups and Tuck Jumps
  • 3 RFT: Squat Cleans, Pull-ups and 400 m

20

  • Deadlift 3-3-2-2-1-1
  • 40-30-20-10: Kettlebell Swings, Goblet Lunges, Goblet Squats and AbMat Sit-ups

21

  • "Tabata" - Burpees : 4 x 1 min / 1 min
  • Bodyweight Rhapsody 4 RFT: Mixed Grip Pull-Ups, Push Up (Deficit)s, Windshield Wipers and Double Unders
  • Bear Complex 7-7-7-7-7

22

  • Knees To Elbows : 40 Reps for Time

23

  • Snatch 5-5-5
  • FT: 1 mi, Push-ups, Sit Ups, and 1 mi

24

25

26

  • Bench Press 5-5-5-3-3-3
  • AMRAP 8 mins: Handstand Push-ups and Air Squats
  • AMRAP 8 mins: Sumo Deadlift High-pulls and Burpee Over Bars

27

  • Clean & Jerk 1-1-1
  • FT: 400 m; 5x Double Unders, Push-ups and Deadlifts; 400 m

28

  • Front Squat Pause : 4x4 at 50% 1RM
  • Chipper: Hang Power Snatches, Overhead Squats, Power Clean & Jerks and Burpees

29

30

Jul | 1