2013 01 03 20.14.42
  • Tracks
  • Ultimate CrossFit WODs
  • Conditioning Class
Sun Mon Tue Wed Thu Fri Sat

27

  • 3 RFT: Alternate Run, Row, Bikes, Ball Slams and Kettlebell Swings

28

  • Murph

29

  • Romanian Deadlift (Rdl) 3-3-3-3
  • Annie

30

  • Partner WOD Chipper: Rows, Ball Slams, 400 m and 4 more
  • Chipper: 800 m, Sit-ups, Box Jumps and 4 more

31

  • FT: Rows; Ring Dips, Kettlebell Swings, Ring Dips and 3 more; Rows
  • Front Rack Walking Lunge 12-12-12-12

Jun | 1

  • Single Arm Db Push Press 10-10-10
  • 3 RFT: Wall Balls and Power Cleans

2

  • Chipper: 800 m, Handstand Push-ups, Toes-to-bars and 16 more

3

  • Turkish Get Up 3-3-3
  • 2 RFT: Double Unders, Row Calories, GHD Sit-ups and 3 more

4

  • Alt EMOM 12 mins: Power Cleans and Plank Holds
  • FT: Muscle-ups, Handstand Push-ups, Front Squats and 6 more
  • 10 RFT: Rows, Assault Bike Calories and 200 m

5

  • Bench Press 6-6-6
  • Every 4 mins for 12 mins: 200 m, Toes-to-bars, 200 m and Ring Rows
  • Every 4 mins for 12 mins: Assault Bike Calories, Back Extensions, Assault Bike Calories and Double Kettlebell Front Rack Carries

6

  • Partner WoD AMRAP 20 mins: Wall Balls, Double Unders, Push-ups and 5 more
  • Alt EMOM 20 mins: Jumping Lunges, Assault Bike Calories, Air Squats and Assault Bike Calories
  • Alt EMOM 20 mins: Kettlebell Swings, 200 m, Hollow Rocks and 200 m

7

  • Split Stance Romanian Deadlift 6-6-6
  • 3 RFT: 800 m, Bar Facing Burpees and Deadlifts

8

  • Alt EMOM 15 mins: Strict Pull-ups, Kettlebell Swings and GHD Sit-ups
  • FT: Thrusters, Rope Climbs, Thrusters and 3 more

9

  • Chipper: Handstand Push-ups, Toes-to-bars, Cal Row Or Cal Bikes and 3 more

10

  • Power Snatch 3-3-3-3
  • AMRAP 16 mins: 400 m, Double Unders and One Arm Dumbbell Clean And Jerks

11

  • Every 3 mins for 15 mins: Front Squats, Jumping Alternating Lunges and Shuttle Runs
  • 4 RFT: Single Arm Farmers Carries, Hang Power Cleans and Chest-to-bar Pull-ups
  • Every 4 mins for 20 mins: 200 m, Kettlebell Swings and Ring Rows

12

  • Deadlift 5-4-3
  • "Tabata" - Row Calories, Double Dumbbell Bent Over Rows, Row Calories and 2 more : 4 x 30 secs / 30 secs

13

  • Partner WoD FT: 1600 m, Overhead Squats, Burpee Jump Over (Partner In Plank)s and 6 more
  • Chipper: 800 m, Air Squats, Push-ups and 9 more

14

  • Every 1 min for 12 mins: Bench Press and Hanging Knee Raises
  • 18-15-12-15-18: 300 m, Dumbbell Walking Lunges and Toes-to-bars

15

  • 4 RFT: Box Jumps and Single Leg Kettlebell Deadlifts
  • FT: 2x Snatches and Bar Facing Burpees; 2x Snatches and Bar Facing...

16

  • Chipper: Rows, Thrusters, Pull-ups and 6 more

17

  • Dumbbell Bear Complex : 1-1-1
  • 5 RFT: Dumbbell Renegade Rows, AbMat Sit-ups, Kettlebell Swings and Double Unders

18

  • Overhead Squat : 1 Rep Max
  • 10x AMRAP 3 mins: Burpee Over Bars and Power Snatches
  • 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1: Walking Lunges and Wall Sits

19

  • Every 1 min for 10 mins: 3 Hang Power Clean + 2 Push Press
  • Alt EMOM 16 mins: Rows, Double Kettlebell Front Rack Carries, Double Unders and L Sit Holds

20

  • Single Arm Dumbbell Row 8-8-8
  • Partner WoD Nate
  • AMRAP 25 mins: 400 m, Strict Pull-ups, Push-ups and 3 more

21

  • 3 RFT: Front Foot Elevated Split Squats and Ring Planks
  • FT: 2x 400 m and Deadlifts; Box Jumps; 2x 200 m and Deadlifts; Box...

22

  • Row 2000 m TT
  • Alt EMOM 20 mins: Strict Toes-to-bars, Weighted Back Extensions and Push-ups

23

  • Chipper: 800 m, Double Unders, Wall Balls and 8 more

24

  • 4 RFT: Strict Pull-ups and One Arm Dumbbell Bench Press
  • 4 RFT: Farmer Carries, Box Jumps, GHD Sit-ups and Row Calories

25

  • Back Squat 3-3-3
  • AMRAP 14 mins: Power Cleans, Push-ups, Air Squats and Double Unders
  • AMRAP 20 mins w/ Buy-in: Plank Holds, 200/200 m, Push-ups and 6 more

26

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30