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

29

  • Rest Day

30

  • The Final Countdown Chipper: Double Unders, Air Squats, AbMat Sit-ups, 7 and more

31

  • Alt EMOM 12 mins: Bench Press, Shuttle Runs and Pull-up Bar Hangs
  • AMReps 10 mins: Assault Bike Calories

Jan | 1

  • Rest Day

2

  • Rest Day

3

  • Back Squat : 3-3-3
  • AMReps 8 mins (3,6,9,...): Toes-to-bars and Thrusters

4

  • AMReps 25 mins (10,20,30,...): Box Jump Overs, Handstand Push-ups, Row Calories and Alternating Dumbbell Snatches

5

  • Rest Day

6

  • Every 1 min for 10 mins: Power Clean + 4 Push Press
  • 3 RFT: Wallballs and Double Unders

7

  • Alt EMOM 30 mins: Row Calories, Assault Bike Calories and Shuttle Runs

8

  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups
  • AMRAP 3 mins: Hang Power Snatches, Box Jump Overs and Chest-to-bar Pull-ups

9

  • Rest Day

10

  • Back Squat : 1 Rep Max
  • FT: Burpees, Assault Bike Calories and Burpees

11

  • AMRAP 25 mins: Strict Pull-ups, Handstand Push-ups, Single Dumbbell Box Step-ups and Partner Med Ball Sit-ups

12

  • Rest Day

13

  • AMRAP 20 mins: 2-for-1 Wall Balls, Seal Crawls, Deck Squats and 2 more
  • Bulgarian Split Squat 12-12-12-12

14

  • 4 RFT: Clean & Jerks and Wall Climbs
  • 3 RFQ: Bat Wings and Dumbbell Reverse Flies
  • 3 RFQ: AbMat Sit-ups, Hollow Body Rocks and L-Sit Holds

15

  • Cindy
  • Alt EMOM 8 mins: Overhead Squats and Double Unders

16

  • Rest Day

17

  • Deadlift : 5 @ 70%, 5 @ 73%, 5 @ 76%, 5 @ 79%, 5 @ 82%
  • AMRAP 10 mins: Assault Bike Calories and Row Calories

18

  • Alt EMOM 30 mins: Single Arm Dumbbell Hang Clean & Jerks, Box Jumps, Wallballs and 2 more

19

  • Rest Day

20

  • Martin Luther King Jr. WOD 4 RFT: Row Calories, Handstand Push-ups, Sandbag Ground-to-shoulders and 3 more

21

22

23

24

25

26

27

28

29

30

31

Feb | 1