WODs

  • Tracks
  • CrossFit Santa Cruz WODs
Sun Mon Tue Wed Thu Fri Sat

26

  • Chipper: Dumbbell Walking Lunges, Toes-to-bars, Dumbbell Walking Lunges and 5 more

27

  • Murph

28

  • Rest Day

29

  • 4 RFT: Deadlifts, Bear Crawls and GHD Sit-ups

30

  • Thruster 7-7-5-5-3-3
  • Plank Hold : Max Hold

31

  • 3x AMRAP 4 mins: Ring Dips, Medicine Ball Cleans and Double Unders

Jun | 1

2

  • Every 3 mins for 18 mins: 400 m, Max Rep Toes To Bars, 400 m and Max Rep Push Jerks

3

  • Turkish Get Up : 50 Reps for Time
  • Deadlift : 20 Rep Max

4

  • Fran

5

  • Rest Day

6

  • Run 7 km TT

7

  • AMRAP 15 mins: Burpees, Kettlebell Swings and Row Calories

8

  • DT

9

  • Rest Day

10

  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs
  • AMReps 4 mins: Muscle-ups

11

  • AMRAP 12 mins: 200 m and Power Snatches

12

  • Back Squat : 5-5-5
  • FT: Handstand Walks, AbMat Sit-ups, Handstand Walks and 3 more

13

14

  • 5 RFT: Row Calories and Max Reps Strict Handstand Push Ups

15

  • FT: 800 m, Front Squats, 400 m and 3 more

16

  • AMRAP 13 mins: Burpees, Pull-ups and Box Jumps

17

  • Rest Day

18

  • 2 RFT: Overhead Squats, GHD Sit-ups, Deficit Push-ups and Bike Calories

19

  • Push Press 20-15-10-5

20

  • Badger

21

22

  • AMRAP 20 mins: Kettlebell Swings, Burpees and Toes-to-bars

23

  • FT: Bench Press, Dumbbell Walking Lunges, Rest As Needed To Recovers and 11 more

24

  • Grippy McGripperson FT: Deadlifts, Rope Climbs, Deadlifts and 6 more

25

26

  • Nancy

27

  • 4 RFT: Box Jumps, Weighted Sit-ups and Dball Carries
  • FT: Box Jumps, Weighted Sit-ups and Dball Carries
  • 2 RFT: Box Jumps, Weighted Sit-ups and Dball Carries

28

29

30

Jul | 1

2

3

4

5

6