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

28

29

  • Back Squat 3-3-2-2-1-1
  • Chipper: Cleans, 200 m, Push Press, 7 and more

30

  • Every 1 min for 8 mins: Double Under
  • AMRAP 20 mins: Overhead Squats, Push-ups and Sit-ups

31

  • CrossFit Total
  • Burpees : 50 Reps for Time

Nov | 1

  • Bench Press : 5-5-5-5
  • 3 RFT: 800 m, Wall Balls and Alternating Dumbbell Snatches

2

  • Hang Power Snatch 2-2-2-2-2
  • 21-18-15-12-9-6-3: Sumo Deadlift High-pulls and Alternating Pistols

3

4

5

  • Kipping Pull Up Progressions : 3x5
  • Every 1 min for 8 mins: Pull-up
  • FT: Back Squats; 5x Push-ups, Sit-ups and 200 m; Back Squats

6

  • Deadlift 3-3-2-2-1-1-1
  • AMRAP 15 mins: Thrusters and Toes-to-bars

7

  • Clean : 3x3 at 80% 1RM
  • Back Squat : 3x3 at 80% 1RM
  • 3 RFT: Kettlebell Swing (American)s and Double Unders

8

  • Every 1 min for 10 mins: Handstand Push-ups and Air Squats
  • AMRAP 15 mins: Snatches and Bar Facing Burpees

9

  • Overhead Squat 3-3-2-2-1-1
  • Dirty Thirty

10

11

12

  • AMReps 2 mins: Pull-ups
  • AMReps 2 mins: Box Jumps
  • 5 RFT: Squat Cleans, Push Press and 400 m

13

  • Snatch 3-3-2-2-1-1-1
  • 21-18-15-12-9-6-3: Medicine Ball Cleans and Push-ups

14

  • Row : 3x 500 m
  • Bell

15

  • Bicep Curl 10-10-10
  • Tricep Extension (Standing) 10-10-10
  • Horizontal Row 10-10-10
  • AMRAP 20 mins: Double Unders, Sit-ups and Box Jumps

16

  • Back Squat 3-3-2-2-1-1-1
  • AMRAP 10 mins: Sumo Deadlift High-pulls and Wall Balls

17

18

19

  • Every 1 min for 8 mins: Overhead Walking Lunge
  • 4 RFT: 200 m, Deadlifts and Push-ups

20

  • Every 1 min for 10 mins: Sumo Deadlift High-pull
  • AMRAP 15 mins: Power Cleans, Back Squats and Pull-ups

21

22

23

24

25

26

27

28

29

30

Dec | 1