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

28

  • Rest Day

29

  • Thruster 10-10-8-8-6-6-4-4-2-2
  • AMRAP 10 mins: Toes-to-bars, Dumbbell Box Step-ups and Assault Bike Calories

30

  • AMRAP 22 mins: Deck Squats, Power Cleans, Wall Climbs and 400/400 m
  • 2 RFQ: Reverse Barbell Lunges, Rdls, Single Leg Standing Balance (L)s and Single Leg Standing Balance (R)s

Jul | 1

  • 5 RFT: Burpees, Row Calories and Box Jump Overs
  • Crossover Symmertry Iron Scaps : 1x Max Rep
  • 3 RFQ: Dumbbell Reverse Flies and Supermans

2

  • AMRAP 30 mins: Russian Twists, Double Unders, Mountain Climbers and 2 more

3

  • Murph

4

  • Alt EMOM 30 mins: Row Calories, AbMat Sit-ups, Dumbbell Push Press and 2 more

5

  • Rest Day

6

  • 3 Shoulder Press + 6 Push Press 1-1-1-1-1
  • FT: Assault Bike Calories and Deadlifts

7

  • AMRAP 27 mins: 400/400 m, Strict Handstand Push-ups, 400/400 m and 7 more

8

  • "FGB Style" - Strict Pull-ups and Cardios
  • FT: AbMat Sit-ups; 4x Hang Power Snatches and Back Squats; AbMat Sit...

9

  • AMRAP 30 mins: 800/800 m, Plank Holds, Pull-up Bar Hangs and Wall Squats

10

  • Power Clean + Squat Clean + Front Squat : 1 Rep Max
  • AMRAP 12 mins: Row Calories, Ring Dips and Clusters

11

  • Chipper: Double Unders, 1000/1000 m, Burpees and 2 more
  • 30-20-10: Hollow Body Rocks and AbMat Sit-ups

12

  • Rest Day

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1