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

26

  • 2 RFT: Row Calories, Dumbbell Hang Power Cleans, Row Calories and 3 more

27

  • Back Squat : 3x8 at 70% 1RM
  • AMRAP 12 mins: 3 Hang Power Snatch + 3 Overhead Squats, Chest-to-bar Pull-ups and Lateral Burpee Over Barbells
  • 2 RFT: 400 m, Walking Lunges, Push-ups and 3 more

28

  • Deadlift (Single Leg) 6-6-6-6
  • 6 RFT: 200 m, Ball Slams, Push Press and Rope Climbs

29

  • Whitten-Partner Style
  • FT: Double Unders, AbMat Sit-ups, 200 m and 12 more

30

  • Power Clean : 5x2 at 85% 1RM
  • 5x AMRAP 2 mins: Thrusters, Rows and Max Rep Thrusters

31

  • Bench Press 5-5-5
  • Flight Simulator
  • Row 2000 m TT

Sep | 1

  • Saved by the Barbell

2

  • Alt EMOM 15 mins: Kettlebell Swings, GHD Sit-ups and Cal Row Or Cal Bikes

3

  • Weighted Chin-up 7-7-7
  • 3 RFT: Farmers Carries, 400 m, Wall Balls and AbMat Sit-ups

4

  • Back Squat : 5 @ 60%, 5 @ 60%, 5 @ 60%, 1 @ 75%, 1 @ 75%, 1 @ 75%, 1 @ 75%, 1 @ 75%
  • AMRAP 20 mins: Toes-to-bars, Kettlebell Clean To Overheads and Row Calories

5

  • Partner WoD Chipper: Double Unders, Med Ball Runs, Burpee Box Jump Overs and 6 more
  • Alt EMOM 20 mins: Kettlebell Swings, Reverse Lunges, Assault Bike Calories and Rests

6

  • Jerk 1-1-1-1-1-1-1
  • AMRAP 20 mins: Kettlebell Swings, Kettlebell Front Rack Step-ups, AbMat Sit-ups, 2 and more

7

  • Front Squat 3-3-3-3
  • 4 RFT: Bumper Plate Ground-to-Overheads, Row Calories and Burpees

8

  • FT: Chest-to-bar Pull-ups, 800 m, Power Snatches and 4 more

9

  • 2 RFT: Thrusters and Rope Climbs
  • "Death By" - Run Sprint : 10 m + 10 m / 1 min

10

  • Back Squat 6-6-5-5-4
  • AMRAP 12 mins: Double Unders, Explosive Push Ups, Jumping Squats and Alternating Dumbbell Snatches
  • 4 RFT: Assault Bikes, Burpees, Box Jumps and Double Unders

11

  • 9/11 Tribute WoD Chipper: 2001 m, Box Jumps, Thrusters and 8 more
  • Lifting: Split Stance Deadlifts, Hollow Rocks and Hollow Holds
  • Every 4 mins for 20 mins: 200 m, Toes-to-bars, Ring Rows and Kettlebell Swings

12

  • Alt EMOM 12 mins: Strict Dips, Strict Pull-ups and Wall Facing Handstand Holds
  • Partner WoD FT: GHD Sit-ups, Push Press, Row Calories and 6 more
  • Alt EMOM 24 mins: Assault Bike Calories, Ring Planks, Alternating Box Step-ups and Dumbbell Hang Power Cleans

13

  • Rear Foot Elevated Split Squat 6-6-6-6
  • 3 RFT: Single Arm Dumbbell Overhead Walking Lunges, Farmers Carries, Wall Balls and 400 m

14

  • Power Snatch 2-2-2-2-2
  • 4 RFT: Strict Handstand Push-ups, Kipping Handstand Push Ups and Hang Power Snatches

15

  • 4 RFT: Row Calories, Dumbbell Thrusters, Dumbbell Box Step-ups and Lateral Burpee Over Dumbbells

16

  • Lifting: Alternating Dumbbell Bent Over Rows, Dumbbell Push-ups, Dumbbell Plank Rows and Dumbbell Push-ups
  • 2 RFT: 800 m, Double Kettlebell Front Rack Carries, Double Kettlebell Romanian Deadlifts and 3 more

17

  • Back Squat 5-5-4-4-3
  • AMRAP 15 mins: Alternating Dumbbell Snatches, Wall Balls and Burpees
  • 4x AMRAP 5 mins: Row Calories, Air Squats and Push-ups

18

  • Lifting: Split Stance Deadlifts, Hollow Rocks and Hollow Holds
  • Every 4 mins for 20 mins: 200 m, Toes-to-bars, Ring Rows and Kettlebell Swings

19

  • 3 RFT: Row Calories, Dumbbell Thrusters, Dumbbell Walking Lunges and Burpee Jump Over (Partner In Plank)s
  • "Death By" - Assault Bike (Calories)s : 2 reps + 2 reps / 1 min
  • "Death By" - Row (calories)s : 2 reps + 2 reps / 1 min

20

  • Lifting: Bent Over Single Arm Dumbbell Rows and Hanging L Sits
  • FT: 400 m, Rope Climbs, Box Jumps and Strict Pull-ups

21

  • Barbell Complex : 1 Rep Max
  • AMRAP 10 mins: Double Unders and Single Arm Dumbbell Clean & Jerks

22

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30

Oct | 1

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