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

25

  • "Tabata" - Ball Slams, Box Jump (20 In.)s, Lateral Ball Slams and Row Calories : 8 x 20 secs / 10 secs

26

  • Snatch : 1-1-1-1-1-1-1
  • FT: Overhead Squats, Burpee (Bar Facing)s and Row (calories)s
  • 4 RFT: Air Squats, 400 m, Burpees and 400 m

27

  • Front Squat : 3-3-3-3-3
  • AMRAP 12 mins: Handstand Push-ups, Toes-to-bars and 200 m

28

  • 5 RFT: 400 m, Wall Balls, Kettlebell Swings and Double Unders
  • Alt EMOM 30 mins: Wall Balls, AbMat Sit-ups, Lateral plyo hop-overs and 3 more

29

  • Clean 1-1-1-1-1-1-1
  • 3x AMRAP 1 min: Burpees and Rope Climbs
  • 3x AMRAP 1 min: Power Cleans and Push Press
  • 3x AMRAP 1 min: Row Calories

30

  • Back Squat : 4-4-4-4
  • AMRAP 5 mins: Ball Slams, Box Jumps and Chest-to-bar Pull-ups
  • AMRAP 5 mins: Hang Power Snatches, AbMat Sit-ups and Double Unders

Dec | 1

  • Rich

2

  • 5 RFT: Row Calories, Dumbbell Push Press, Double Unders and Walking Lunges

3

  • Back Squat : 3-3-3-3-3
  • AMRAP 12 mins: Alternating Dumbbell Plank Rows, Ring Rows, Strict Toes-to-bars and Air Squats
  • Every 2 mins for 10 mins: 200 m and Air Squats
  • Every 2 mins for 10 mins: Rows and Kettlebell Swings

4

  • Deadlift : 5-5-5-5
  • 4 RFT: Burpee Box Jump Overs, Alternating Dumbbell Snatches and Row or Bike Calories

5

  • Partner WoD Chipper: 800 m, Kettlebell Goblet Squats, Pull-ups and 9 more
  • AMRAP 9 mins: Wall Balls and AbMat Sit-ups
  • AMRAP 12 mins: Double Unders and Push-up (hand release)s

6

  • Every 1:30 for 15 mins: Power Snatch
  • 6 RFT: Rows and Kettlebell Swings

7

  • Lifting: Dumbbell Split Squats, Strict Pull-ups and Ring Plank Holds
  • AMRAP 14 mins: Handstand Push-ups, Double Kettlebell Front Rack Carries and Double Unders

8

  • FT: Power Cleans, Burpee Over Bars, Thrusters and 9 more

9

  • Lifting: Single Arm Rows and Strict Dips
  • 4 RFT: Wall Sits, Assault Bike Calories and Lateral Med Ball Throws

10

  • Back Squat : 2-2-2-2-2
  • Alt EMOM 16 mins: Wall Balls, Ring Plank Holds, Overhead Squats and Hollow Body Holds
  • Every 4 mins for 20 mins: Rows, Walking Lunges and Ring Rows

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5