• Tracks
  • CrossFit Grimstad WODs
Sun Mon Tue Wed Thu Fri Sat

30

31

  • Squat Clean & Split Jerk : 1 Rep Max
  • Grace
  • 3 RFQ: Hollow Holds, Arch Holds, Leg Raises and Heel Taps

Sep | 1

  • Alt EMOM 15 mins: Thrusters, Strict Toes-to-bars and Strict Ring Rows
  • Jackie

2

  • Deadlift : 5-4-3-2-1
  • Diane

3

  • Hang Squat Snatch : 1 Rep Max
  • Isabel
  • 15-10-5: Wall Balls and Burpees

4

  • Chelsea

5

  • Alt EMOM 9 mins: Hollow Rocks, Arch Rocks and Beat Swings
  • Marguerita

6

7

  • AMRAP 40 mins: Row Calories, Alternating Single Arm Devil Press, Dumbbell Box Step Overs and 4 more

8

  • Deadlift 8-8-8-8-8-8, rest 2 mins
  • AMRAP 6 mins: Box Jump Overs, Deadlifts and Bar Facing Burpees

9

  • Push Press : 3-3-3-3-3, rest 2 mins
  • 4 RFT: Push Press, Double Unders, Thrusters and 3 more

10

  • AMReps 15 mins (3,6,9,...): Chest-to-bar Pull-ups, Kettlebell Swings and Goblet Squats
  • "Tabata" - Ring Rows and Top Ring Row Holds : 8 x 20 secs / 10 secs

11

  • Every 1 min for 12 mins: Snatch Lift Off + Power Snatch
  • FT: Wall Balls, Toes-to-bars, Power Snatches and 2 more

12

  • Alt EMOM 15 mins: round of DTs, Front Rack Lunges and Double Unders

13

14

  • Alt EMOM 15 mins: Flutter Kicks, High Plank Hip Touches and Ring Plank Holds
  • AMReps 20 mins (5,10,15,...): Pull-ups, Push-ups and Air Squats

15

  • Alt EMOM 15 mins: Row Calories, Alternating Single Arm Devil Press and Dumbbell Squats
  • Alt EMOM 15 mins: Row Calories, Burpee Over Rowers and Wall Balls

16

  • Weighted Strict Pull-up : 3-3-3-3-3
  • AMRAP 7 mins: Toes-to-bars, Pull-ups and Double Unders

17

  • 30 RFT: Handstand Push-ups, Squat Cleans and Lateral Burpee Over Bars

18

  • Deadlift : 6-6-6-6-6-6
  • 3x 1 min RemReps: Deadlifts, Lateral Burpee Over Bars, Front Squats...

19

  • 9-6-3: Bar Muscle-ups, Box Jumps and Wall Balls
  • Strict Press 5-4-3-2-1-1
  • 21-15-9: Pull-ups, Box Jumps and Wall Balls
  • 15-12-9: Chest-to-bar Pull-ups, Box Jumps and Wall Balls

20

21

  • Lifting: Back Squat (3 sec pause at bottom)s and Front Squats
  • Alt EMOM 10 mins: Back Squat (From The Floor)s and Lateral Burpee Over Bars

22

  • AMRAP 30 mins: Double Unders, Lunges and Single Arm Dumbbell Push Press

23

  • Deadlift : 4-4-4-4-4-4
  • 5 RFT: Deadlifts and AbMat Sit-ups

24

  • Every 2 mins for 12 mins: Power Snatch + Hang Squat Snatch + Overhead Squat
  • Power Snatch : 100 Reps for Time

25

  • Squat Clean & Jerk : 1 Rep Max
  • Alt EMOM 12 mins: Clean & Jerks and Row Calories

26

  • The Seven

27

28

29

30

Oct | 1

2

3