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

24

  • Lifting: Single Leg RDLs and Farmer Carries
  • 3 RFT: 400 m, Pull-ups and Slam Balls

25

  • Lifting: Bent Over Barbell Rows, Strict Dips and Weighted Plank Holds
  • 5 RFT: Double Unders, Push-ups, Rope Climbs and Toes-to-bars
  • 4 RFT: Bikes, Burpees, Double Unders and Plank Holds

26

  • Every 1 min for 10 mins: Overhead Squat
  • AMRAP 17 mins: Kettlebell Swings, Rows, Single Arm Kettlebell Front Rack Walking Lunges and 200 m

27

  • Romanian Deadlift : 8-8-8-8
  • AMRAP 15 mins: Power Cleans, Pull-ups and Burpees

28

  • Lifting: Half Kneeling Single Arm Dumbbell Press, GHD Hip Extensions and Ring Rows
  • 3 RFT: Row Calories, Dumbbell Push Press, Wall Balls and 2 more

Mar | 1

  • Lifting: Alternating Box Step-ups and Hollow Rocks
  • Every 4 mins for 16 mins: Renegade Rows, Bike Calories and Goblet Squats

2

  • CrossFit Games Open 19.2 - Rx'd
  • CrossFit Games Open 19.2 - Scaled

3

  • 3x RFT: Double Kettlebell Farmers Carries, Single Arm Farmers Carries, Single Arm Farmers Carries and 2 more
  • 10-9-8-7-6-5-4-3-2-1: Ring Rows, Push-ups and Box Jumps

4

  • Lifting: Strict Press + Push Press and Ring Plank Holds
  • Alt EMOM 15 mins: Wall Walks, Kettlebell Swings and Weighted Deadbugs
  • Loredo

5

  • Every 1 min for 10 mins: Deadlift
  • Chipper: Row Calories, Kettlebell Goblet Squats, Dumbbell Bent Over Rows and 13 more

6

  • Handstand Walk Practice : Max Hold
  • FT: Wall Sits; Kettlebell Farmers Walks, Burpees, 400 m and 4 more...
  • Alt EMOM 24 mins: Bikes, Box Jumps and Burpees

7

  • Lifting: Front Foot Elevated Split Squats, Supinated Strict Pull-ups and Weighted Side Planks
  • 3x AMRAP 3 mins: Double Unders and Wall Balls

8

  • Lifting: Bench Press and Strict Dips
  • Alt EMOM 16 mins: Row Calories, Dumbbell Hammer Curls, Quadruped Crawls and Strict Toes-to-bars

9

  • CrossFit Games Open 19.3 - Rx'd
  • CrossFit Games Open 19.3 - Scaled

10

  • Lifting: Weighted Bench Supported Hip Thrusts and Ring Plank Holds
  • AMRAP 15 mins: 200 m, Double Kettlebell Front Rack Carries, Box Jump Overs and 2 more

11

  • Lifting: Back Squats and Box Jumps
  • DB DT 5 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Push Jerks
  • Boat Race

12

  • Lifting: Devils Press and Inverted Rows
  • 4 RFT: 200 m, Mountain Climbers (Rings)s, Double Unders and Hip Extensions

13

  • Handstand Practices : 5x5
  • Partner WoD 3 RFT: Walking Lunges, Wall Balls, Push-ups and Strict Pull-ups
  • Dirty Thirty

14

  • Every 1 min for 12 mins: Power Clean
  • 10-9-8-7-6-5-4-3-2-1: GHD Sit-ups and Pull-ups
  • 10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Dumbbell Push Press

15

  • Lifting: Db Reverse Lunge + Rdls and Double Kettlebell Front Rack Carries
  • Every 2 mins for 10 mins: Row or Bike Calories and Ball Slams

16

  • CrossFit Games Open 19.4 - Rx'd
  • CrossFit Games Open 19.4 - Scaled

17

  • Lifting: Dumbbell Arnold Press and Hollow Holds
  • Alt EMOM 16 mins: Alternating Single Arm Russian Kettlebell Swings, Dumbbell Thrusters, Single Unders and Double Unders

18

  • Front Squat : 3 Rep Max
  • 10-8-6-4-2: Hang Power Cleans, Front Squats and 200 m
  • 3x AMRAP 7 mins: Row Calories, Kettlebell Swings and Box Jumps

19

  • Alt EMOM 15 mins: Romanian Deadlifts, Deficit Push-ups and Farmer's Carries
  • 4 RFT: Rows, Dumbbell Push Press and Hollow Rocks

20

  • Lifting: Ring Rows and Strict Toes-to-bars
  • AMRAP 18 mins: 200 m, Wall Balls, Russian Kettlebell Swings and Box Jump Overs
  • 3 RFT: Bikes, 400 m, Double Unders and Plank Holds

21

  • Lifting: Half Kneeling Single Arm Dumbbell Press and Wall Sits
  • Alt EMOM 20 mins: Row Calories, Single Arm Front Rack Kettlebell Carries, Double Unders and Single Arm Front Rack Kettlebell Carries

22

  • CrossFit Games Open 19.5 - Rx'd
  • CrossFit Games Open 19.5 - Scaled

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31

Apr | 1

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