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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

29

  • Deadlift 3-3-3-3-3-3-3-3-3-3
  • Run 1 mi TT
  • Airdyne Bike 1 mi TT
  • Manmaker : 30 Reps for Time

30

  • Back Squat : 7 @ 73%, 5 @ 75%, 3 @ 78%, 7 @ 75%, 5 @ 78%, 3 @ 80%
  • 4x RFT: Pull-ups and Thrusters

31

  • Not For Time FT: Bench Press, Double Kettlebell Front Rack Lunges and Rows
  • 10 RFT: Sled Pulls and D-Ball Ground-to-Over Shoulders

Nov | 1

  • Alt EMOM 20 mins: Rope Climbs, Toes-to-bars and Hang Power Cleans
  • AMReps 11 mins: Power Cleans, Lateral Burpee Over Barbells, Power Cleans and 9 more

2

  • Alt EMOM 12 mins: Romanian Deadlifts, Bent Over Barbell Rows and Strict Ring Dips
  • "FGB Style" - AbMat Sit-ups, Double Unders, Dumbbell Snatches and 13 more

3

  • Partner Wod AMRAP 20 mins: 200/200 m, Box Jumps, Wall Balls and Russian Kettlebell Swings

4

5

  • Alt EMOM 20 mins: Row Calories, Muscle-ups and Kettlebell Snatches
  • 21-15-9: Deadlifts and Burpee Pull Ups

6

  • Front Squat : 6 @ 75%, 4 @ 78%, 2 @ 80%, 6 @ 78%, 4 @ 80%, 2 @ 83%
  • AMReps 16 mins: Air Squats, AbMat Sit-ups, Power Cleans and 10 more

7

  • Push Press : 6x4 at 80% 1RM
  • 4 RFT: 400/400 m, Dumbbell Power Cleans and Farmer Carries
  • Post Wod Lifting: GHD Hip Extensions and Banded Glute Bridges

8

  • Every 1 min for 12 mins: Power Snatches, Overhead Squats and Overhead Lunges
  • 5x AMRAP 3 mins: Double Unders, Slam Balls and Max Rep Wall Balls

9

  • Bench Press : 6 @ 75%, 4 @ 78%, 2 @ 80%, 6 @ 78%, 4 @ 80%, 2 @ 83%
  • AMRAP 14 mins: Box Jumps, Toes-to-bars and Renegade Row Burpees

10

  • Partner Wod Chipper: Airdyne Bikes, Synchronized Burpees, Partner Pull Ups and 6 more

11

12

  • Partner Bert
  • Bert

13

  • Alt EMOM 10 mins: Bar Muscle-ups and Power Snatches
  • Bradshaw

14

  • Every 30 secs for 10 mins: Power Clean
  • 5 RFT: Power Cleans, 200/200 m and Alternating Dumbbell Snatches
  • Hall

15

  • Floor Press : 6x4 at 75% 1RM
  • Bent Over Barbell Row 8-8-8-8-8-8
  • Tommy V
  • Partner Tommy V FT: Synchronized Thrusters and Partner Alternating Rope Climbs

16

  • "Mini Dork" AMRAP 10 mins: Double Unders, Kettlebell Swing (American)s and Burpees
  • "Lil Jack" AMRAP 10 mins: Push Press, Kettlebell Swing (American)s and Box Jumps
  • 4 RFT: D-Ball Ground-to-Over Shoulders, Tire Flips and Prowler Pushes

17

18

19

  • Back Squat : 6 @ 75%, 4 @ 78%, 2 @ 80%, 6 @ 78%, 4 @ 80%, 2 @ 83%
  • 7 RFT: Power Cleans, Front Squats and Push Jerks

20

  • Deadlift : 6x4 at 80% 1RM
  • AMReps 12 mins: Airdyne Bikes, Toes-to-bars, Dumbbell Front Rack Walking Lunges and 16 more

21

  • Bench Press : 6x4 at 80% 1RM
  • "FGB Style" - Row Calories, Battle Rope Slams, Sledgehammer swings and 2 more

22

23

24

25

26

27

28

29

30

Dec | 1