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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

30

31

  • Chipper: Slam Balls, Pull-ups, Devil Press, and 2 more

Jan | 1

2

  • Alt EMOM 14 mins: Squat Cleans and D-Ball Ground-to-Over Shoulders
  • CrossFit Games Open 11.5

3

  • Dumbbell Floor Press : 15-12-10-8-6
  • Dumbbell Bent Over Row 15-12-10-8-6
  • 21-15-9-6-3: American Kettlebell Swings, Ring Dips and Push-ups

4

  • Kendall's Goodbye WOD Chad

5

  • Partner Wod AMRAP 20 mins: 200 m, Dumbbell Snatches, Heavy Bag Carries, and 3 more

6

7

  • Lifting: Weighted Strict Pull-ups, Max Effort Strict Pull Ups, Weighted Ring Dips and Strict Ring Dips
  • 5 RFT: Push Press and Double Unders
  • Body Armor - Post Wod Lifting: Banded Pallof Press and Ab Wheel Roll Outs

8

  • Front Squat : 5-5-5-5-5
  • AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
  • Body Armor - Post Wod GHD Hip Extensions : 3x15

9

  • Skill Work - 15 min or 8 rounds 8 RFT: Toes-to-bars and Rope Climbs
  • Chipper: Rows, Power Snatches, D-Ball Ground-to-Over Shoulders and Devil Press
  • Body Armor - Post Wod 3 RF-ME: Farmer Carries and Heavy Bag Carries

10

  • Every 1 min for 12 mins: Lungester
  • Nasty Girls

11

  • Lifting: Single Leg Deadlifts and Barbell Hip Thrusts
  • Rx Plus AMRAP 15 mins: American Kettlebell Swings, Box Jump Overs and Ball Slams
  • RX AMRAP 15 mins: American Kettlebell Swings, Box Jump Overs and Ball Slams

12

13

14

  • Every 1 min for 14 mins: 2 Power Clean + 1 Split Jerk
  • MACC Individual Qualifier Workout 19.3

15

  • Deadlift : 5-5-5-5-5
  • FT: Burpees, Push Press and Dumbbell Renegade Rows

16

  • Every 1 min for 14 mins: 2 Power Snatch + Overhead Squat
  • "FGB Style" - Row Calories, Power Snatches, Overhead Barbell Lunges and Rope Climbs

17

  • Back Squat : 5-5-5-5-5
  • 5 RFT: Thrusters and Box Jumps

18

19

  • Falkel
  • Roney
  • 4 RFT: 400 m, Toes To Bars and Medicine Ball Cleans

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2