• Tracks
  • CrossFit 7 Mile WODs
  • RXD
  • Fitness
Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • AMRAP 6 mins: 100 m and Chest-to-bar Pull-ups
  • AMRAP 6 mins: 100 m and Burpees
  • AMRAP 6 mins: 100 m and Air Squats
  • Alt EMOM 20 mins: Row Calories, Double Unders and Shoulder-to-Overheads
  • Alt EMOM 20 mins: Row Calories, Fast Feets and Shoulder-to-Overheads

2

  • Power Snatch : 1 Rep Max
  • FT: Assault Bike Calories and Power Snatches

3

  • Front Squat : 2-2-2-2-2-2
  • Every 1 min for 5 mins: Push-ups and Floor Press

4

5

  • Lifting: Single Leg Kettlebell Deadlifts and L Sit (Hanging)s
  • FT: Suitcase Carries and Russian Kettlebell Swings

6

  • FT: Row Calories, Box Jump Overs, Shoulder-to-Overheads and 6 more

7

8

  • Lifting: Lying Toes To Bars and Kip Swings
  • FT: Deadlifts and Ring Muscle-ups

9

  • Row : 5x 500 m

10

  • Front Squat : 2-2-2-2-2-2
  • Alt EMOM 8 mins: Wall Sits and Vertical Jumps

11

12

  • FT: Wall Balls, Double Unders, Wall Balls and 6 more
  • Lifting: Single Leg Kettlebell Deadlifts and Medicine Ball Toss

13

  • AMRAP 15 mins: Power Cleans, Strict Pull-ups, Handstand Push-ups and AbMat Sit-ups

14

15

  • Front Squat : 1-1-1-1-1-1
  • AMReps 1 min: Row (calories)s

16

  • Every 2 mins for 10 mins: Power Snatches and Hang Power Snatches
  • Every 1 min for 20 mins: Chest-to-bar Pull-ups and Double Unders

17

  • AMReps 15 mins: Assault Bike Calories, Dumbbell Box Step-ups, Push-ups and 2 more

18

19

  • Alt EMOM 10 mins: L Sit (Hanging)s and Straight Leg Raises
  • 4 RFT: Row Calories and Burpees

20

  • FT: 800 m, Back Squats, 400 m and 2 more

21

  • AMRAP 24 mins: Single Arm Kettlebell Front Rack Carries, Single Arm Kettlebell Walking Lunges, Burpee Broad Jumps and Bear Crawls
  • AMRAP 24 mins: Single Arm Kettlebell Front Rack Carries, Single Arm Kettlebell Walking Lunges, Burpee Broad Jumps and Bear Crawls

22

  • 0:00-5:00: FT: Wall Climbs and Rope Climbs
  • 5:00-10:00: FT: Assault Bike Calories
  • 10:00-15:00: Run 800 m TT
  • 15:00+: Squat Snatch : 20 Reps for Time
  • 0:00-5:00: FT: Bear Crawls and Seated Rope Climbs
  • 5:00-10:00: FT: Assault Bike Calories
  • 10:00-15:00: Run 600 m TT
  • 15:00+: Snatch : 15 Reps for Time

23

  • 5 RFT: Dumbbell Suitcase Deadlifts, Suitcase Holds and Toes-to-bars
  • 5 RFT: Dumbbell Suitcase Deadlifts, Suitcase Holds and Wall Lying Hands-to-Feets

24

  • AMRAP 12 mins: Clapping Push-ups, Candlesticks and 200 m
  • AMRAP 12 mins: Push-ups, Candlesticks and 200 m

25

  • Filthy Fifty + Chipper: Box Jumps, Jumping Pull-ups, Kettlebell Swings and 7 more
  • Dirty Thirty Chipper: Box Step-ups, Jumping Pull-ups, Kettlebell Swings and 7 more

26

  • Hang Power Clean : 1-2-3-4-5-6-ME
  • Hang Power Clean : 1-2-3-4-5-6-ME

27

  • 2 RFT: Alternating Pistols, Dumbbell Woman Makers, Goblet Squats and Single Arm Kettlebell Thrusters
  • 2 RFT: Box Pistols, Dumbbell Woman Makers, Goblet Squats and Single Arm Kettlebell Thrusters

28

  • Strict Handstand Push-ups : 5x3
  • AMRAP 10 mins: Handstand Push-ups, Sit-ups and Parallette Lateral Jumps
  • Pike Handstand Push-ups : 5x3
  • AMRAP 10 mins: Pike Handstand Push-ups, Sit-ups and Parallette Lateral Jumps

29

  • Alt EMOM 10 mins: Weighted Pull-ups and Back Squats
  • Alt EMOM 10 mins: Ring Rows and Back Squats

30

  • FT: Rows, Burpees Over Rower, Box Jump Overs and 3 more
  • FT: Rows, Burpees-to-Target, Box Step Overs and 3 more

31

  • Push Press : 1-2-3-4-5-6-ME
  • Push Press : 1-2-3-4-5-6-ME

Aug | 1

2

3