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WODs

  • Tracks
  • CrossFit Edge 94 WODs
  • CrossFit HQ WODS
  • BenchMark WODS
  • Main Site WODs
  • Burt WOD
Sun Mon Tue Wed Thu Fri Sat

28

  • Lifting: Bench Press and Depth Push-Ups To Explosive Rebound Ups

29

  • Front Squat : 8 @ 50%, 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%
  • FT: Thrusters, Pull-ups and Double Unders

30

  • Power Clean : 3 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 90%, 1 @ 90%, 1 @ 90%
  • Clean Pull : 4x2 at 105% 1RM
  • 5 RFT: Box Jump Overs, Deadlifts and Hang Power Cleans

31

  • Every 1 min for 12 mins: Snatch Grip Behind The Neck Push Press, Strict Press, Push Press and Push Jerks
  • AMReps 13 mins: Kettlebell Swing (American)s, Burpees, Handstand Push-ups and 2 more

Feb | 1

  • Alt EMOM 12 mins: Turkish Get Up Alternating Arms, Kettlebell Snatch (one arm - R)s and Kettlebell Snatch (one arm - L)s
  • Overhead Squat : 8 @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 4 @ 90%
  • CrossFit Games Open 16.3

2

  • Deadlift : 8 @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 4 @ 90%
  • "FGB Style" - Row Calories, Big Ass Tire Flips, Renegade Rows and 2 more

3

  • Partner WOD Chipper: Farmer Carries, Overhead Walking Lunge With Plates, Burpees and 5 more

4

5

  • Back Squat : 8 @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 4 @ 90%
  • Karen
  • Lifting: GHD Hip Extensions, Single Arm DB Bent Over Rows and Dumbbell Pull Overs

6

  • Bench Press : 6 @ 50%, 6 @ 60%, 6 @ 70%, 3 @ 80%, 3 @ 90%, 1 @ 95%
  • AMRAP 15 mins: Double Unders, Push-ups and Chest-to-bar Pull-ups
  • Lifting: Ab Wheel Roll Outs and Max Rep Ring Dips

7

  • Every 1 min for 6 mins: 3 Position Clean Pull
  • Every 1 min for 12 mins: Squat Clean
  • 21-15-9-6-3: Dumbbell Clusters and Burpee (Lateral Over Dumbbell)s

8

  • Deadlift : 6 @ 50%, 6 @ 60%, 6 @ 70%, 3 @ 80%, 3 @ 90%, 1 @ 95%
  • Jack

9

  • Randy

10

  • Valentines Day Massacre #1 AMReps 6 mins: Prowler Pushes
  • Valentines Day Massacre #2 AMReps 6 mins: Burpee Box Jumps
  • Valentines Day Massacre #3 AMReps 6 mins: Sandbag Clean and Squats and Pull-ups
  • Valentines Day Massacre #4 AMReps 6 mins: Airdyne Calories and Battle Rope Slams
  • Valentines Day Massacre #5 AMReps 6 mins: Row (calories)s

11

12

  • Every 1 min for 8 mins: Clean Pulls, Hang Squat Cleans and Push Jerks
  • Every 1 min for 12 mins: Power Cleans, Front Squats and Split Jerks
  • Diane

13

  • Alt EMOM 20 mins: Rope Climbs, Turkish Get Up Alternating Arms, Rope Climbs and GHD Hip Extensions
  • FT: Rows, AbMat Sit-ups, Pull-ups and 4 more

14

  • Back Squat : 5 @ 50%, 5 @ 60%, 5 @ 70%, 3 @ 80%, 3 @ 90%, 1 @ 100%
  • AMReps 15 mins: Thrusters, Box Overs, Double Unders and 21 more

15

  • Bench Press : 5 @ 50%, 5 @ 60%, 5 @ 70%, 3 @ 80%, 3 @ 90%, 1 @ 100%
  • 5 RFT: Ring Muscle Ups and Burpees
  • 5 RFT: Paralette Shoot Through (Push Up/Dip)s and Burpees

16

  • Every 1 min for 8 mins: Snatch Pulls and Hang Squat Snatches
  • Every 1 min for 12 mins: Power Snatches and Overhead Squats
  • AMRAP 4 mins: Wall Balls and Toes-to-bars
  • AMRAP 4 mins: Kettlebell Swing (American)s and Toes-to-bars
  • AMRAP 4 mins: Overhead Squats and Toes-to-bars

17

18

19

  • Front Squat : 5 @ 50%, 5 @ 60%, 5 @ 70%, 3 @ 80%, 3 @ 90%, 1 @ 100%
  • 5 RFT: Weighted Walking Lunges, Double Unders, Weighted Walking Lunges and Air Squats

20

  • Elizabeth

21

  • AMRAP 12 mins: Pull-ups and Burpees

22

23

24

25

26

27

28

Mar | 1

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