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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

Apr | 1

2

  • Squat Clean & Jerk : 2 @ 50%, 2 @ 60%, 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 80%, 1 @ 80%, 1 @ 8...
  • AMRAP 15 mins: Wall Balls, Box Jump Overs and Thrusters

3

  • 9-15-21: Deadlifts and Lateral Burpee Over Barbells
  • Floor Press 5-5-5-5-5

4

  • Lifting: Row Calories and Max Rep Pull Ups
  • Back Squat : 10 @ 50%, 8 @ 55%, 5 @ 60%, 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%

5

  • Wilmot

6

7

8

9

  • Deadlift : 5 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 95%, 1 @ 103%
  • 4x RFT: Thrusters, Toes-to-bars and Burpees
  • Hip Extensions : 3x15
  • Plank Hold : 3x 90 secs

10

  • Every 1 min for 15 mins: Squat Cleans, Hang Squat Cleans and Split Jerks
  • "FGB Style" - Power Cleans, Airdyne Bikes and Double Unders

11

  • Back Squat : 5 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 95%, 1 @ 103%
  • AMRAP 20 mins: Dumbbell Front Rack Walking Lunges, Handstand Walks and Pull-ups
  • AMRAP 20 mins: Dumbbell Front Rack Walking Lunges, Bear Crawls and Pull-ups

12

  • Bench Press : 5 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 95%, 1 @ 103%
  • Bench Press : 1 Rep Max
  • AMReps 15 mins: Rows, Kettlebell Swing (American)s, Hand Release Push-Ups and 6 more
  • GHD Sit-ups : 50 Reps for Time
  • AbMat Sit-up : 100 Reps for Time

13

  • Every 1 min for 10 mins: Muscle Snatches, Hang Squat Snatches and Overhead Squats
  • 21-18-15-12-9: Shoulder-to-overheads and Wall Balls
  • Muscle-ups : 5x3
  • Lifting: Bent Over Barbell Rows and Dumbbell Hammer Curls

14

15

16

  • Front Squat : 5 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1 @ 103%
  • Front Squat : 1 Rep Max
  • Annie
  • Cluster : 30 Reps for Time

17

  • Lifting: Max Rep Strict Pullups, Max Rep Bench Press and Max Farmers Walk (Dumbells)s

18

  • Strict Press : 1 Rep Max
  • "FGB Style" - Wall Balls, Power Snatches, Bar Facing Burpees and 2 more

19

  • Power Clean : 3 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 80%, 1 @ 80%, 1 @ 9...
  • 5x AMRAP 3 mins: Rows, Partner Deadlifts, Box Jumps and Toes-to-bars

20

  • Dumbbell Bulgarian Split Squat 12-12-12
  • Bent Over Barbell Row 12-12-12
  • Helen
  • Pistol (Weighted) 12-12-12
  • 3 sets Handstand Hold : Max Hold

21

  • FT: Clusters, Bar Facing Burpees, Overhead Squats and Bar Facing Burpees

22

23

  • Pause Back Squat : 10x3 at 75% 1RM, rest 1 min
  • FT: Thrusters, 100 m, Burpee Pull-ups and 9 more
  • Rx Plus FT: Thrusters, 100 m, Muscle-ups and 9 more
  • Hip Extensions : 3x15

24

  • Super set Lifting: Bench Press and Bent Over Barbell Rows
  • AMRAP 13 mins: Box Jump Overs, Toes-to-bars and Deadlifts
  • GHD Sit-ups : 3x15

25

  • Every 1 min for 15 mins: Power Clean & Jerk
  • Partner Wod AMRAP 20 mins: Row Calories, Hang Power Cleans, Row Calories and 13 more

26

27

28

29

30

May | 1

2

3

4

5