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  • Tracks
  • "A" Group CrossFit WODs
  • "B" Group CrossFit WODs
  • Strongperson
  • "C" Group CrossFit WODs
  • Weightlifting
Sun Mon Tue Wed Thu Fri Sat

24

25

  • Tempo Back Squat 5x3
  • Single Arm Kettlebell Press 3x10
  • "Tabata" - Row Calories, Push-ups, Assault Bike Calories and Hang-to-Overheads : 3 x 1 min / 20 secs
  • Tempo Back Squat 5x3
  • Single Arm Kettlebell Press 3x10
  • "Tabata" - Row Calories, Push-ups, Assault Bike Calories and Hang-to-Overheads : 3 x 1 min / 20 secs
  • Tempo Back Squat 3x5
  • "Tabata" - Row Calories, Push-ups, Assault Bike Calories and Dumbbell Hang Power Clean To Overheads : 3 x 1 min / 20 secs

26

  • Deadlift 5-3-1-1-1
  • 4 RFT: Pull-ups and Double Kettlebell Swings
  • Deadlift 4x3
  • 4 RFT: Pull-ups and Double Kettlebell Swings
  • Deadlift : 5-5-5
  • 6 RFT: Ring Rows, Sled Pushes and Partner Wheelbarrows
  • Clean & Jerk : 3 @ 70%, 2 @ 80%, 1 @ 90%, 3 @ 75%, 2 @ 85%, 1 @ 95%
  • Lifting: Clean Pulls and Jerk Drives
  • Back Squat : 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 88%, 1 @ 90%, 1 @ 93%, 1 @ 95%

27

  • Dumbbell Hammer Curl : 100 Reps for Time
  • Bench Press : 100 Reps for Time
  • FT: Bear Crawl Sled Drags, Bear Crawl Sled Drags and Bear Crawl Sled Drags
  • Dumbbell Hammer Curl : 100 Reps for Time
  • Bench Press : 100 Reps for Time
  • FT: Bear Crawl Sled Drags, Bear Crawl Sled Drags and Bear Crawl Sled Drags
  • FT: Trap Bar Farmers Walks, Trap Bar Farmers Walks, Trap Bar Farmers Walks and Trap Bar Farmers Walks
  • Dumbbell Hammer Curl : 100 Reps for Time
  • Bench Press : 100 Reps for Time
  • FT: Bear Crawl Sled Drags, Bear Crawl Sled Drags and Bear Crawl Sled Drags

28

  • FT: Yoke Carries, Yoke Carries, Yoke Carries and 2 more
  • FT: Yoke Carries, Yoke Carries, Yoke Carries and 2 more
  • FT: Yoke Carries, Yoke Carries, Yoke Carries and 2 more
  • Snatch : 3 @ 70%, 2 @ 80%, 1 @ 90%, 3 @ 75%, 2 @ 85%, 1 @ 95%
  • Lifting: Snatch Pulls and Snatch Grip Behind-the-Neck Push Press
  • Dead Stop Front Squat : 3-2-2-1-1-1

Mar | 1

  • Clean & Jerk 2-2-2
  • 5 RFT: Ring Muscle-ups, Handstand Walks and Sled Pushes
  • Clean & Jerk 2-2-2
  • 5 RFT: Pullovers, Wall Walks and Sled Pushes
  • Power Clean 3x3
  • AMRAP 8 mins: Kettlebell Swings, Box Jumps and Double Unders

2

  • Eccentric Snatch : 2 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%
  • Power Clean + Pause Jerk 2-2-2-2
  • Tempo Front Squat : 3x3 at 80% 1RM

3

4

  • Log Press 5-5-5-5-5
  • 8x RFT: Assault Bike Calories and Russian Kettlebell Swings
  • Strict Press (Axle Bar) 5-5-5-5-5
  • 8x RFT: Assault Bike Calories and Russian Kettlebell Swings
  • Strict Press 5x5
  • 8x RFT: Row Calories and No Push-up Burpees

5

  • Back Squat 8-6-4
  • Alt EMOM 15 mins: Alternating Turkish Get-ups, Round Of Cindies and Rows
  • Back Squat 8-6-4
  • Alt EMOM 15 mins: Alternating Turkish Get-ups, Round Of Cindies and Rows
  • Back Squat : 3x5
  • Alt EMOM 15 mins: Alternating Turkish Get-ups, Kettlebell Swings and Assault Bike Calories
  • Clean & Jerk : 2 @ 50%, 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 9...
  • Lifting: Clean Pulls and Jerk Recoveries
  • Back Squat : 5 @ 58%, 5 @ 65%, 3 @ 73%, 3 @ 80%, 1 @ 88%, 1 @ 95%

6

  • Deficit Deadlift 4x3
  • 4 RFT: Hang Power Cleans, Strict Toes-to-bars and Weighted Walking Lunges
  • Deficit Deadlift 4x3
  • 4 RFT: Hang Power Cleans, Strict Toes-to-bars and Weighted Walking Lunges
  • Deadlift 3x5
  • 4 RFT: Jumping Pull-ups, Walking Lunges and Russian Twists

7

  • Snatch : 2 @ 50%, 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 9...
  • Lifting: Snatch Balances and Snatch Pulls
  • Front Squat : 5 @ 65%, 4 @ 73%, 3 @ 80%, 2 @ 88%, 1 @ 95%

8

  • Clean & Jerk 3x3
  • AMRAP 15 mins: Assault Runners and Single Arm Dumbbell Bench Press
  • Clean & Jerk 3x3
  • AMRAP 15 mins: Ski Ergs and Single Arm Dumbbell Bench Press
  • Power Clean & Push Jerk 3x3
  • AMRAP 15 mins: Dumbbell Windmills, Single Arm Dumbbell Bench Press and Double Unders

9

  • Snatch, No Feet 2-2-2-1-1-1
  • Every 2 mins for 20 mins: 1 Power Clean + 2 Front Squats + 1 Jerk
  • Lifting: Sandbag Squats and Romanian Deadlifts

10

11

  • 1 1/4 Front Squat 4x3
  • 10-9-8-7-6-5-4-3-2-1: Pull-ups, Box Jumps and Assault Bike Calories
  • 1 1/4 Front Squat 4x3
  • 10-9-8-7-6-5-4-3-2-1: Pull-ups, Box Jumps and Assault Bike Calories
  • Front Squat 3x5
  • 10-9-8-7-6-5-4-3-2-1: Row Calories, Push-ups and Hanging Around-the-Worlds

12

  • Sumo Deadlift 3x5
  • Single Arm Bench Press : 3x6
  • "FGB Style" - Power Cleans, Burpees and Rope Climbs
  • Sumo Deadlift 3x5
  • Single Arm Bench Press : 3x6
  • "FGB Style" - Power Cleans, Burpees and Rope Climbs
  • Sumo Deadlift 3x5
  • Single Arm Bench Press : 3x6
  • "FGB Style" - Hang Power Cleans, Pull-ups and Assault Bike Calories

13

  • Every 1 min for 7 mins: Strict Press, Push Press and Push Jerks
  • AMRAP 7 mins: Bar Muscle-ups, Wall Balls and Double Unders
  • Every 1 min for 7 mins: Strict Press, Push Press and Push Jerks
  • AMRAP 7 mins: Bar Muscle-ups, Wall Balls and Double Unders
  • Push Press : 3x5
  • AMRAP 7 mins: Kettlebell Swings, Wall Balls and Double Unders

14

  • FT: Sled Drag (Hand Over Hand) Max Loads, Sled Drag (Hand Over Hand) Max Loads, Sled Drag (Hand Over Hand) Max Loads and 2 more
  • 3 RFT: Dimmel Deadlifts and Banded Lat Pull Downs
  • 3 RFT: Dumbbell Hammer Curls and Rear Delt Flies
  • FT: Sled Drag (Hand Over Hand) Max Loads, Sled Drag (Hand Over Hand) Max Loads, Sled Drag (Hand Over Hand) Max Loads and 2 more
  • 3 RFT: Dimmel Deadlifts and Banded Lat Pull Downs
  • 3 RFT: Dumbbell Hammer Curls and Rear Delt Flies
  • FT: Sled Drag (Hand Over Hand) Max Loads, Sled Drag (Hand Over Hand) Max Loads, Sled Drag (Hand Over Hand) Max Loads and 2 more
  • 3 RFT: Dimmel Deadlifts and Banded Lat Pull Downs
  • 3 RFT: Dumbbell Hammer Curls and Rear Delt Flies
  • Snatch : 2 @ 60%, 2 @ 60%, 2 @ 70%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 9...
  • Snatch Pull : 2 @ 95%, 2 @ 100%, 2 @ 105%, 2 @ 110%, 2 @ 115%
  • Back Squat : 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 88%, 1 @ 90%, 1 @ 93%, 1 @ 95%

15

  • Snatch : 2-2-2
  • 6 RFT: Burpee Clusters (Dumbbell)s and Rows
  • Snatch : 2-2-2
  • 6 RFT: Burpee Clusters (Dumbbell)s and Rows
  • Power Snatch 3x3
  • 6 RFT: Kettlebell Clean & Jerks and Toes-to-rings

16

  • Snatch Pull + Power Snatch + Overhead Squat : 3x2 at 80% 1RM
  • Clean & Jerk : 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 75%, 1 @ 80%, 1 @ 80%, 1 @ 8...

17

18

  • Alt EMOM 30 mins: Bench Press, Deadlifts and Squat Cleans
  • Alt EMOM 30 mins: Bench Press, Deadlifts and Squat Cleans
  • Alt EMOM 30 mins: Bench Press, Deadlifts and Squat Cleans

19

  • 4 RFT: 500 m, Handstand Walks, Strict Pull-ups and GHD Sit-ups
  • 4 RFT: 500 m, Handstand Walks, Strict Pull-ups and V-ups
  • 4 RFT: 400 m, Pull-ups, Pike Compression Slides and Overhead Walking Lunges
  • Clean : 1 Rep Max
  • Jerk : 1 Rep Max
  • Back Squat : 1 @ 80%, 1 @ 83%, 1 @ 86%, 1 @ 89%, 1 @ 92%, 1 @ 95%

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Apr | 1

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