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29

  • Clean and Jerk Complex Squat Clean + Push Jerk + Split Jerk : 1-1-1-1-1
  • Icon 2

30

  • Tempo Snatch : 1-1-1-1-1
  • Isa-Grace FT: Snatches and Clean & Jerks
  • Back Squat : 1-1-1-1-1
  • Accessory Lifts Lifting: Kang Squats and Glute Ham Raises
  • FT: Front Squats and Double Unders
  • Gymnastics FT: Muscle-ups and Handstand Push-ups
  • Strength Tempo Deadlift 3-3-3-3
  • WOD 21-15-9: Assault Bike Calories, Deadlifts and Slam Balls

31

  • Back Squat : 1-1-1-1-1
  • FT: Front Squats and Double Unders
  • Tempo Snatch : 1-1-1-1-1
  • Behind-the-Neck Snatch Grip Push Press : 10-10
  • CrossFit Games Open 13.4
  • Chipper: Sandbag Bear Hug Carries, Banded Push-ups, Sandbag Bear Hug Carries and 3 more

Jan | 1

  • Part 1 21-15-9: Row Calories and Deadlifts
  • Part 2 21-15-9: Toes-to-bars and Row Calories
  • Part 3 21-15-9: Deadlifts and Toes-to-bars
  • Plyometric 3 RFQ: Lateral Box Jump Overs, Med Ball Chops and Vertical Jumps
  • Row : 5x 500 m, rest 2 mins
  • Every 1 min for 20 mins: Wall Balls and Legless Rope Climbs

2

  • Bench Press : 1-1-1-1-1
  • 10 RFT: Overhead Squats, Bar Muscle-ups and Burpees
  • Strength Every 1 min for 6 mins: Strict Press
  • WOD FT: Dumbbell Power Cleans, Dumbbell Front Squats and Dumbbell Push Press

3

  • Reverse 3 Position Clean & Jerk : 1-1-1-1
  • FT: 800 m; Kettlebell Swings and Shoulder-to-Overheads; 800 m
  • Bench Press : 1-1-1-1-1
  • Accessory Lifts Lifting: Seated Alternating Dumbbell Strict Press and Barbell Rows
  • 10 RFT: Overhead Squats, Bar Muscle-ups and Burpees
  • Every 1 min for 10 mins: D-Ball Ground-to-Shoulder
  • PARTNER WOD Chipper: Rows, Weighted Box Step-ups, 400 m and 3 more

4

  • In Teams of 2: Chipper: Dumbbell Thrusters, Box Jump Overs, Dumbbell Box Step-ups and 4 more
  • Reverse 3 Position Clean & Jerk : 1-1-1-1
  • Build up to a heavy single Pause Front Squat : 1 Rep Max
  • FT: 800 m; Kettlebell Swings and Shoulder-to-Overheads; 800 m
  • Grunt Work/Carries 5 RFT: Sled Pushes, Bottoms-up Kettlebell Carries, Sled Pulls and Bottoms-up Kettlebell Carries

5

  • Build up to a heavy single Pause Front Squat : 1 Rep Max
  • Every 1 min for 20 mins: Wall Balls and Legless Rope Climbs

6

  • Part 1 AMRAP 5 mins: 600 m, 1 Round Of Chest To Bar Cindies and Clean & Jerks
  • Part 2 AMRAP 5 mins: 400 m, Rounds Of Chest To Bar Cindies and Clean & Jerks
  • Part 3 AMRAP 5 mins: 200 m, Rounds Of Chest To Bar Cindies and Clean & Jerks
  • Back Squat : 5-5-5
  • Lifting: Glute Bridges and Barbell Good Mornings
  • FT: Hang Squat Cleans and Rope Climbs
  • Strength Romanian Deadlift 3-3-3-3
  • WOD AMRAP 12 mins: Row Calories, Kettlebell Deadlifts and Kettlebell Swings

7

  • Bench Press : 5-5-5
  • Flow Workout FQ: Rows, Single Arm Dumbbell Push Press, Rows and 7 more
  • 1 Hang Snatch + 2 Overhead Squat : 1 Rep Max
  • Snatch Pull : 3x3 at 100% 1RM
  • 12 Days of Icon Christmas
  • Gymnastics Strength 3 RFQ: Various
  • WOD FT: Double Unders, AbMat Sit-ups, Double Db Standing Strict Press and Air Squats

8

  • Find a heavy single for the day Tempo Clean : 1 Rep Max
  • FT: Hang Squat Cleans and Rope Climbs
  • Plyometric Work Lifting: Jumping Lunges, Max Effort Broad Jumps and Med Ball Floor Press Toss
  • Optional For Time Row / Run / Bike 5 km TT
  • Optional For Time Handstand Walk 300 ft TT
  • Strength Every 1 min for 6 mins: Back Squat
  • WOD FT: Medicine Ball Cleans, Burpee Over Med Balls and 100 Meter Runs

9

  • 5 RFT: Strict Handstand Push-ups, Strict Ring Dips and Rows
  • Gymnastics Strength 3 RFQ: Hollow Rocks, Scap Push-ups, Supermans and Donkey Kicks
  • WOD FT: Assault Bike Calories; 3x Straight Legged Reverse Ab Crunches...

10

  • Back Squat : 5-5-5
  • FT: 800 m, Pull-ups and Thrusters
  • Bench Press : 5-5-5
  • Accessory Lifts Lifting: Banded Lat Pull Downs and Banded Diamond Push-ups
  • Flow Workout FQ: Rows, Single Arm Dumbbell Push Press, Rows and 7 more
  • Friday Partner WOD 3x 6 mins RemReps: Double Kettlebell Farmers Carries, Kettlebell...

11

  • FT: Deadlifts, 600 m, Hang Power Cleans and 2 more
  • Find a heavy single for the day Tempo Clean : 1 Rep Max
  • Pin Press : 10-10
  • FT: 800 m, Pull-ups and Thrusters

12

  • Push Press : 6-6-6-6, rest 2 mins
  • AMRAP 7 mins: Double Unders and Burpees
  • AMRAP 7 mins: Toes-to-bars and Burpees

13

  • Bench Press : 3-3-3-3
  • Chipper: Rows, Alternating Dumbbell Snatches, Bench Press and 9 more
  • Back Squat : 3-3-3-3
  • Accessory Lifts Lifting: Single Leg Deadlifts and Single Leg Box Step-ups
  • Every 1 min for 15 mins: Hang Power Cleans, Front Rack Walking Lunges and Shoulder-to-Overheads
  • FT: Strict Wall Facing Handstand Push-ups and Double Unders
  • Strength Deadlift : 2-2-2-2-2
  • WOD FT: Double Dumbbell Walking Lunges, AbMat Sit-ups and 400 m

14

  • 2 Snatch + 1 Overhead Squat : 1 Rep Max
  • FT: Row Calories, Ring Muscle-ups and Row Calories
  • 2 Snatch + 1 Overhead Squat : 1 Rep Max
  • High Hang Muscle Snatch : 10-10-10
  • FT: Row Calories, Ring Muscle-ups and Row Calories
  • 4 RFQ: Yoke Carries and GHD Sit-ups
  • Core and Gymnastics Strength 2 RFQ: Various
  • WOD 3 RFT: Double Unders, Bumper Plate Ground-to-Overheads, Mountain Climbers and Plate Russian Twists

15

  • Push Jerk 3x8
  • Every 1 min for 15 mins: Hang Power Cleans, Front Rack Walking Lunges and Shoulder-to-Overheads
  • Plyometric Work Lifting: Single Leg Box Jumps, Medicine Ball Chest Passes and Lateral Skaters
  • Chipper: Rows, Alternating Dumbbell Snatches, Bench Press and 9 more
  • Every 4 mins for 20 mins: 400 m and Ski Erg Calories
  • Strength Eccentric Back Squat 3-3-3-3
  • WOD 20-15-10: Box Jumps, Box Shoulder Taps, Dumbbell Bulgarian Split Squats and Dumbbell Push Press

16

  • Back Squat : 3-3-3-3
  • 2 RFT: Wall Balls, Burpees and Box Jumps
  • Core and Gymnastics Strength 3 RFQ: Various
  • WOD FT: Row Calories, Dumbbell Thrusters, Rower Plank-to-Pikes and 2 more

17

  • 2 Clean Pull + Squat Clean + Split Jerk : 1 Rep Max
  • Bar Fight
  • Bench Press : 3-3-3-3
  • Lifting: Bradford Press and Single Arm Dumbbell Rows
  • Bar Fight
  • FQ: Overhead Squat Bandeds, Banded AbMat Sit-ups, Banded Rows and 4 more

18

  • Teams of 2: Chipper: 800 m, Power Snatches, 800 m and 3 more
  • 2 Clean Pull + Squat Clean + Split Jerk : 1 Rep Max
  • Push Jerk : 8-8-8
  • 2 RFT: Wall Balls, Burpees and Box Jumps
  • AMRAP 8 mins: Double Kettlebell Farmers Carries, Double Kettlebell Swings, Double Kettlebell Overhead Carries and Double Kettlebell Swings

19

  • Deadlift : 1-1-1-1-1
  • AMRAP 20 mins: Deadlifts, Ring Push-ups and Box Step-ups

20

  • Bench Press : 1-1-1-1-1
  • AMReps 12 mins (3,6,9,...): Alternating Dumbbell Snatches and Row Calories
  • Back Squat : 1-1-1-1-1
  • AMReps 12 mins (3,6,9,...): Alternating Dumbbell Snatches and Bike Calories
  • Handstand Walk : 4x 100 mi, rest 1 min
  • Strength Deadlift (Pause At Knee) 2-2-2-2
  • WOD 3 RFT: Kettlebell Farmers Walks, Kettlebell Swings and Burpee Box Jump Overs

21

  • "Filthy 50" Plus Filthy Fifty

22

  • Back Squat : 1-1-1-1-1
  • 5x AMRAP 2 mins: 200 m and Max Rep Back Squats

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Feb | 1