WODs

  • Tracks
  • CrossFit DHM WODs
  • D.45 Fitness
  • DHM CF Strongman
  • Team Training
Sun Mon Tue Wed Thu Fri Sat

26

  • Kettlercise AMRAP 37 mins: Kettlebell Swings
  • Calisthenics AMRAP 60 mins: Handstand Progressions, Handstand Wall Balances, Bar Hangs and Skin The Cat Progressions

27

  • Nicole
  • Fitness WOD Baby Nicole

28

  • Competitor WOD 5 RFT: Wall Climbs, Toes To Bars and Box Jumps
  • Fitness WOD 5 RFT: Wall Walks, Hanging Knee Raises and Box Jumps

29

  • Wk 3 Snatch Balance + 2 Overhead Squat : 3x3 at 60% 1RM
  • 10-9-8-7-6-5-4-3-2-1: Push-ups, Sit Ups and Air Squats

30

  • Alternating Turkish Get-up : 5-5-5, rest 2 mins
  • Competitor WOD 5 RFT: Thrusters and Double Unders
  • Fitness WOD 7 RFT: Thrusters and Single Unders

31

  • WOD 1 AMRAP 8:30: Devils Press, Row Calories and Double Unders
  • WOD 2 AMRAP 8:30: Deadlifts, Bar Over Burpees and Power Snatches
  • WOD 3 AMRAP 8:30: Box Jump Overs, Rope Climbs, Kettlebell Swings and Single Arm Kettlebell Front Rack Carries
  • WOD 4 Lifting: Power Cleans, Hang Squat Cleans and Front Squats

Feb | 1

  • Pull Up Program WK 5
  • Strict Pull-ups : 3x10, rest 3 mins
  • Strict Pull-ups : 3x5, rest 3 mins
  • Strict Pull-ups : 3x3, rest 3 mins
  • Strict Pull Up Negatives : 3x5, rest 3 mins
  • Row : 5x 50 secs/40 secs/30 secs/20 secs/10 secs
  • Fitness WOD 4 RFT: Run / Rows, Low Ring Muscle-up Progressions and Single Unders
  • Competitor WOD 4 RFT: 400 m, Ring Muscle Ups, and Double Unders
  • Strongman AMRAP 20 mins: Atlas Stone Ground-to-Shoulders and Row Calories

2

  • Kettlercise AMRAP 37 mins: Kettlebell Swings
  • Calisthenics AMRAP 60 mins: Handstand Progressions, Handstand Wall Balances, Bar Hangs and Skin The Cat Progressions

3

  • Competitor WOD AMReps 30 mins: Legless Rope Climbs, Rope Climbs and Push-ups
  • Fitness WOD AMReps 25 mins: Rope Climbs, Rope Climb Progressions and Push-ups

4

  • AMRAP 8 mins: Run / Row / Ski Erg / Bikes, AbMat Sit-ups, Air Squats and Scap Push-ups
  • Alternating Turkish Get-up : 3-3-3-3, rest 2 mins
  • Competitor WOD 1 AMReps 5 mins: Echo Bike Calories, Ski Erg Calories and Double Unders
  • Competitor WOD 2 Option A AMReps 5 mins: Row Calories
  • Competitor WOD 2 Option B Run 1 mi TT
  • Fitness WOD 1 Option A AMReps 5 mins: Row Calories
  • Fitness WOD 1 Option B Run 800 m TT
  • Fitness WOD 2 AMReps 5 mins: Echo Bike Calories, Ski Erg Calories and Skippings

5

  • AMRAP 10 mins: Jump Rope Singles, Toe Touches, Kettlebell Swings and 2 more
  • Back Squat WOD 1 Tempo Back Squat 4-4-4-4, rest 2 mins
  • Back Squat WOD 2 Back Squat 1x20
  • AMRAP 4 mins: Dumbbell Snatches and Single Unders

6

  • AMRAP 10 mins: Air Squats, Slam Balls, 10 Meter Shuttle Runs and Broad Jumps
  • Every 1 min for 10 mins: Squat Cleans
  • Competitor WOD 6 RFT: Squat Cleans and Burpees
  • Fitness WOD 6 RFT: Squat Cleans and Burpees

7

  • Team WOD 21-18-15-12-9-6-3: 10 Meter Shuttle Runs, Kettlebell Clean & Jerks, Toes-to-bars and 3 more

8

  • Pull Up Program WK 6
  • Strict Pull-ups : 3x10, rest 3 mins
  • Strict Pull-ups : 3x5, rest 3 mins
  • Strict Pull-ups : 3x3, rest 3 mins
  • Strict Pull Up Negatives : 3x5, rest 3 mins
  • Competitor WOD AMRAP 15 mins w/ Buy-in: Double Unders, Right Armed Kettlebell Snatches, Left Armed Kettlebell Snatches and 3 more
  • Fitness WOD AMRAP 15 mins w/ Buy-in: Single Unders, Right Armed Kettlebell Snatches, Left Armed Kettlebell Snatches and 2 more
  • Strongman 10 RFT: Keg Ground To Overheads and Sandbag Carries

9

  • Kettlercise AMRAP 37 mins: Kettlebell Swings
  • Calisthenics AMRAP 60 mins: Handstand Progressions, Handstand Wall Balances, Bar Hangs and Skin The Cat Progressions

10

  • AMRAP 10 mins: Single Unders, Air Squats, Toe Touches and Shoulder dislocates
  • Burgener Warm Up : 1x5 at 1/1 lbs
  • Skill Transfer Exercises
  • Wk 4 Snatch Balance + 2 Overhead Squat : 5-3-1 at 70% 1RM
  • 12-9-6-3: PVC Overhead Squats and AbMat Sit-ups

11

  • Competitor WOD FT: Double Kettlebell Clean & Jerks and Calories Any Machines
  • Fitness WOD 5 RFT: Kettlebell Clean & Jerks and Calories Any Machines

12

  • AMRAP 12 mins w/ Buy-in: 400 m, Toe Touches, Kettlebell Swings and 2 more
  • 5 RFQ: Power Cleans
  • Competitor WOD 5 RFT: Power Cleans, Hang Squat Cleans, Front Squats and Burpee Over Bars
  • Fitness WOD 5 RFQ: Power Cleans, Hang Squat Cleans, Front Squats and Burpee Over Bars

13

  • AMRAP 10 mins: Shuttle Runs, Lunge And Hold With Rotations, Slam Ball Ground To Overheads and Scap Pull-ups
  • Alternating Turkish Get-up : 1-1-1-1-1, rest 2 mins
  • Competitor WOD AMReps 25 mins (4,6,8,...): Single Arm Dumbbell Overhead Squats, Chest-to-bar Pull-ups, Alternating Dumbbell Snatches and Box Jumps
  • Fitness WOD AMReps 20 mins (4,6,8,...): Single Dumbbell Squats, Jumping Chest-to-bar Pull-ups, Alternating Dumbbell Snatches and Box Jumps

14

  • Team WOD AMReps 30 mins (10,20,30,...): Row Calories, Ball Slams, Alternating Dumbbell Snatches and 5 more

15

  • 3 RFT: Scap Pull-ups, Scap Push-ups and Hang Jump Shrugs
  • Pull Up Program WK 7
  • Strict Pull-ups : 3x10, rest 3 mins
  • Strict Pull-ups : 3x5, rest 3 mins
  • Strict Pull-ups : 3x3, rest 3 mins
  • Strict Pull Up Negatives : 3x5, rest 3 mins
  • Competitor WOD 10-9-8-7-6-5-4-3-2-1: Shoulder-to-Overheads and Junk Yard Dogs
  • Fitness WOD FT: Shoulder-to-Overheads, Junk Yard Dogs, Shoulder-to-Overheads and 9 more
  • Strongman 7 RFQ: Single Arm Dumbbell Shoulder-to-Overheads and Plate Pinch Holds

16

  • Kettlercise AMRAP 37 mins: Kettlebell Swings
  • Calisthenics AMRAP 60 mins: Handstand Progressions, Handstand Wall Balances, Bar Hangs and Skin The Cat Progressions

17

  • Competitor Thruster : 1 Rep Max
  • Fitness AMRAP 10 mins: Rope Climb Progressions
  • Competitor WOD Tommy V
  • Fitness WOD AMRAP 12 mins: Thrusters and Rope Climb Progressions

18

  • Competitor WOD AMRAP 18 mins w/ Buy-in: Kettlebell Swings, Handstand Push-ups, Wall Balls and Double Unders
  • Fitness WOD AMRAP 18 mins w/ Buy-in: Kettlebell Swings, Handstand Push Up Knees On Boxes, Wall Balls and Single Unders

19

  • Deadlift : 7-7-7
  • Competitor WOD AMRAP 7 mins: Deadlifts and Ball Slams
  • Fitness WOD AMRAP 7 mins: Deadlifts and Ball Slams

20

  • Competitor WOD AMReps 14 mins (7,14,21,...): Toes-to-bars and Air Squats
  • Fitness WOD AMReps 14 mins (3,6,9,...): Air Squats, Hanging Knee Raises and Toe Touches

21

  • Team WOD AMReps 32 mins: Sandbag Bear Complexes, Slam Ball Over Yokes, Medicine Ball Thrusters and 5 more

22

  • Pull Up Program WK 8
  • Strict Pull-ups : 3x10, rest 3 mins
  • Strict Pull-ups : 3x5, rest 3 mins
  • Strict Pull-ups : 3x3, rest 3 mins
  • Strict Pull Up Negatives : 3x5, rest 3 mins
  • The Ghost
  • Strongman AMRAP 20 mins: Seated Sled Pulls and Tyre Flips

23

  • Kettlercise AMRAP 37 mins: Kettlebell Swings
  • Calisthenics AMRAP 60 mins: Handstand Progressions, Handstand Wall Balances, Bar Hangs and Skin The Cat Progressions

24

  • Competitor AMRAP 1 AMRAP 7 mins: Deadlifts and Pull-ups
  • Competitor AMRAP 2 AMRAP 7 mins: Deadlifts and Chest-to-bar Pull-ups
  • Competitor AMRAP 3 AMRAP 7 mins: Deadlifts and Bar Muscle-ups
  • Fitness AMRAP 1 AMRAP 7 mins: Deadlifts and Ring Rows
  • Fitness AMRAP 2 AMRAP 7 mins: Deadlifts and Jumping Pull-ups
  • Fitness AMRAP 3 AMRAP 7 mins: Deadlifts and Jumping Chest-to-bar Pull-ups

25

  • Alternating Turkish Get-up : 5-5-5, rest 2 mins
  • Competitor - 21/15/9 Chipper: Medicine Ball Cleans, Burpees, Machine Calories and 8 more
  • Fitness - 15/9/3 Chipper: Medicine Ball Cleans, Burpees, Machine Calories and 8 more

26

  • Competitor AMRAP 11 mins: Squat Snatches and Strict Ring Dips
  • Fitness AMRAP 11 mins: Squat Snatches and Assisted Ring Dips

27

28

29