• Tracks
  • CrossFit Culver City WODs
  • No Equipment WODs
Sun Mon Tue Wed Thu Fri Sat

30

  • AMRAP 12 mins: 200 m and Jumping Air Squats

31

  • Clean : 3-3-2-2-1-1-1
  • 5 RFT: Wall Balls and Double Unders
  • AMRAP 20 mins: Pike Handstand Push-ups, Tuck Jumps and Lunges

Sep | 1

  • AMRAP 15 mins: Deadlifts, Push-ups and Sit-ups
  • Overhead Squat 3-3-2-2-1-1-1
  • Run : 100 / 200 / 400 / 800 / 400 / 200 / 100 m, rest 2 mins

2

  • Every 1 min for 7 mins: Handstand Push-up
  • 10-9-8-7-6-5-4-3-2-1: Back Squats and Burpees
  • 21-15-9: V-ups and Broad Jumps

3

  • Muscle Snatch 4-4-4-4
  • AMRAP 16 mins: American Kettlebell Swings, Sit-ups and 400 m
  • 5 RFT: Push-ups, Plank Shoulder Taps and 200 m

4

  • Front Squat 3-3-2-2-1-1-1
  • 5 RFT: Sumo Deadlift High-pulls and Push Press
  • AMRAP 9 mins: Jumping Air Squats and Jumping Jacks

5

  • AMRAP 20 mins: Plank Holds, Lunges and Burpees

6

  • 4 RFT: 200 m, Air Squats and Sit-ups

7

  • Every 1 min for 8 mins: Box Jump
  • Single Arm Kettlebell Clean & Push Press : 6-6-6
  • DT
  • FT: Burpees, Runs and Jumping Air Squats

8

  • 4 RFT: American Kettlebell Swings, Burpees and 200 m
  • Every 2 mins for 20 mins: Burpee Broad Jumps

9

  • Clean : 3-3-2-2-1-1-1
  • Push Jerk 3-3-2-2-1-1-1
  • AMRAP 7 mins: Double Unders and Push-ups
  • FT: 800 m, Glute Bridges and 400 m

10

  • Hang Squat Snatch 2-2-2-2
  • 5 RFT: Wall Balls and Sit-ups
  • AMRAP 15 mins: V-ups, Reverse Lunges, Push-ups and Plank Holds

11

  • Overhead Squat 2-2-2-1-1-1
  • 18-15-12-9-6-3: Horizontal Barbell Pull Ups and Burpee Box Jumps
  • FT: Jumping Jacks and Burpee Tuck Jumps

12

  • 5 RF-ME: Push-ups and Plank Shoulder Taps

13

  • "Tabata" - Good Mornings, Sit-ups and Lunges : 8 x 20 secs / 10 secs

14

  • Every 1 min for 8 mins: Medicine Ball Clean
  • 21-15-9: Deadlifts, Sit-ups and 400 m
  • 5x RFT: Burpee Tuck Jumps, Jumping Air Squats, Pike Handstand Push-ups and Plank Holds

15

  • CrossFit Games Open 12.1
  • FT: Rows and Push Press
  • Run : 10x 200 m, every 3 mins

16

  • Power Clean 2-2-2-1-1-1-1
  • Back Squat 2-2-2-1-1-1-1
  • AMRAP 5 mins: Russian Kettlebell Swings and Push-ups
  • FT: Plank Shoulder Taps and Jumping Jacks

17

  • Front Squat : 2-2-2-2-2
  • 7 RFT: Double Unders and Snatches
  • 4 RFT: Jumping Air Squats, Pike Handstand Push-ups and 400 m

18

  • 5 RFT: Horizontal Barbell Pull Ups, Dips and Box Jumps
  • Split Jerk : 2-2-2-2-2
  • AMRAP 16 mins: Good Mornings, Glute Bridges and V-ups

19

  • 4 RF-ME / 1 min Stations: Tuck Jumps, Pike Handstand Push-ups and Lunges

20

  • 3 RFT: Air Squats, Broad Jumps and Burpees

21

  • Push Press : 2-2-2-2-2
  • "RBG" 9 RFT: Russian Kettlebell Swings, Burpees and Goblet Squats
  • AMRAP 20 mins: 400 m, Skater Jumps and Reverse Lunges

22

  • Bicep Curl 10-10-10
  • Tricep Extension 10-10-10
  • Supinated Barbell Bent Over Row : 10-10-10
  • FT: 200 m, Ground-to-Overheads, 200 m and 7 more
  • 21-15-9: Jumping Air Squats, Pike Handstand Push-ups and Plank Shoulder Taps

23

  • Every 1 min for 6 mins: Pistols (Alternating Legs)
  • 4 RFT: Deadlifts and Sit-ups
  • AMRAP 15 mins: Reverse Lunges, Jumping Jacks and Plank Holds

24

  • Run : 4x 200 m, rest 1 min
  • Back Squat : 3-3-2-2-1-1-1
  • Strict Press 3-3-2-2-1-1-1
  • "Tabata" - Sit-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Good Mornings, Burpees and V-ups : 8 x 20 secs / 10 secs

25

  • AMReps 2 mins: Box Jumps
  • AMRAP 12 mins: Sumo Deadlift High-pulls, Push-ups and Double Unders
  • FT: 200 m and Push-ups

26

  • Every 3 mins for 18 mins: Burpee + Push-up + Jumping Jack + Sit-up + Handstand

27

  • AMRAP 10 mins: Good Mornings, Glute Bridges and Tuck Jumps

28

  • 5 RFT: Shoulder Taps and Pike Handstand Push-ups

29

  • Chipper: 800 m, Air Squats, Burpees and 2 more

30

  • Every 3 mins for 24 mins: Jumping Jacks

Oct | 1

  • "Tabata" - Jumping Air Squats, Hand Release Push-ups and Sit-ups : 8 x 20 secs / 10 secs

2

  • AMRAP 15 mins: Glute Bridges, Good Mornings and Tuck Jumps

3

  • 3 RFT: Burpee Broad Jumps, V-ups and 400 m