• Tracks
  • CrossFit 7 Mile WODs
  • WUMO Partially Loaded
  • WUMO Unloaded
Sun Mon Tue Wed Thu Fri Sat

26

27

  • 10 RFT: Power Cleans, Lateral Burpee Over Bars and Double Unders

28

  • OHS 5-7 set of 5 @ 21x1 Overhead Squat 5-5-5-5-5-5-5
  • AMReps 5 mins (1,2,3,...): Overhead Squats and Toes-to-bars
  • AMReps 5 mins (1,2,3,...): Front Squats and AbMat Sit-ups

29

  • Strict Pull-ups : 3x3
  • 3 x AMRAP 1: RKBS + Max Bike Cal AMRAP 1 min: Russian Kettlebell Swings and Bike Calories
  • 3 x AMRAP 1 min: TOUGH Rig Rows AMRAP 1 min: Ring Rows

30

31

  • KELLY 5 RFT: Box Jumps, Wall Balls and 400 m

Aug | 1

  • Strict Press 5-5-5-5-5-5
  • AMRAP 17 mins: Deadlifts, Pull-ups and Burpees

2

3

  • Deadlift 10-8-5-3
  • Bad Friend AMRAP 14 mins: Deadlifts, Double Unders, Thrusters and Double Unders

4

  • AMRAP 8 mins: Assault Bike Calories and Air Squats
  • AMRAP 8 mins: Hang Power Cleans and AbMat Sit-ups

5

  • Pull Up Pull-ups : 3-2-1
  • DOWN THE RABBIT HOLE 10-9-8-7-6-5-4-3-2-1: Pull-ups, Handstand Push-ups and Box Jumps

6

7

  • STICK OF BUTTER 5 RFT: American Kettlebell Swings and 200 m
  • STICK OF BUTTER 4 RFT: Goblet Squats and Strict Sit-ups
  • STICK OF BUTTER 3 RFT: Russian Kettlebell Swings and 200 m

8

  • Power clean and Push Jerk Power Clean & Push Jerk : 1 Rep Max
  • Grace Power Clean & Jerk : 30 Reps for Time

9

10

  • PRESS Press 5-5-5
  • FT: Pull-ups, Wall Balls and AbMat Sit-ups

11

  • 1 Hang Power Snatch + 1 OHS + 1 Power Snatch Lifting: Hang Power Snatches, Overhead Squats and Power Snatches
  • GIFT CARD FT: Alternating Dumbbell Snatches, Burpee Over Dumbbells and Alternating Dumbbell Snatches

12

  • BRONZE COIN 4 RFT: 800 m, Box Jumps, Air Squats and Rests

13

14

  • Back Squat Back Squat : 10-8-6-4-2
  • DIRT TRAIL 6 RFT: Power Cleans and Front Squats

15

  • TRIMMING THE HEDGES Alt EMOM 27 mins: 400 m, Assault Bike Calories and Russian Kettlebell Swings

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2

3

4

5