• Tracks
  • CrossFit Shelburne WODs
  • Extra Work
Sun Mon Tue Wed Thu Fri Sat

29

30

  • AMRAP 15 mins: 200 m, Dumbbell Farmers Carries and Dumbbell Front Squats
  • Bench Press 8-8-5-5-3-3

31

Jan | 1

2

  • Int 1 AMRAP 6 mins: Rope Climbs and 200 m
  • Int 2 AMRAP 6 mins: Toes-to-bars, Push-ups and Slam Ball Goblet Squats
  • Int 3 AMReps 6 mins (3,6,9,...): Box Jump Overs, Wall Balls and Kettlebell Deadlifts
  • Int 1 AMRAP 6 mins: Rope Climbs and 200 m
  • Int 2 AMRAP 6 mins: Toes-to-bars, Push-ups and Slam Ball Goblet Squats
  • Int 3 AMReps 6 mins (3,6,9,...): Box Jump Overs, Wall Balls and Kettlebell Deadlifts

3

  • Thruster : 5-5-5-5-5
  • 5 RFT: Double Unders and Wall Balls
  • 3 RFT: 400 m, Ball Slams and Weighted Sit-ups

4

5

6

  • Annie
  • Bench Press : 9-7-5-5-3-3-1-1
  • 5 RFT: Sumo Deadlift High-pulls and Box Jumps

7

  • Every 2 mins for 16 mins: Hang Cleans, Cleans and Shoulder-to-Overheads
  • Annie

8

  • Every 3 mins for 18 mins: Back Squats and Jumping Squats
  • 5 RFT: Dumbbell Thrusters and Burpees-to-Target

9

  • Amrap 1 AMRAP 6 mins: Rows and Kettlebell Swings
  • Amrap 2 AMRAP 6 mins: Hand Release Push-ups, Ball Slams and Wall Balls
  • Amrap 3 AMRAP 6 mins: Shuttle Runs and Rope Climbs
  • Amrap 1 AMRAP 6 mins: Rows and Kettlebell Swings
  • Amrap 2 AMRAP 6 mins: Hand Release Push-ups, Ball Slams and Wall Balls
  • Amrap 3 AMRAP 6 mins: Shuttle Runs and Rope Climbs

10

  • Alt EMOM 9 mins: Plank Holds, Russian Twists and Bicycle Crunches
  • CrossFit Games Open 17.1

11

12

13

  • Deadlift : 10-10-10-10-10
  • 3 RFT: 400 m, Power Cleans and Shoulder-to-Overheads

14

  • 2020 Rogue Invitational Online Qualifier - Workout 3

15

  • Push Press : 3 Rep Max
  • FT: 600 m, Devil Press, 400 m and 3 more

16

  • Every 2 mins for 10 mins: Dumbbell Bench Press and Hollow Rocks
  • 2x AMRAP 4 mins: Wall Balls, Kettlebell Swings and Jumping Alternating Lunges
  • Every 2 mins for 10 mins: Dumbbell Bent Over Rows and Flutter Kicks
  • AMRAP 12 mins w/ Buy-in: 800 m, Dumbbell Box Step Overs, Toes-to-bars and 2 more

17

  • CrossFit Total
  • AMReps 10 mins (3,6,9,...): Burpee Box Jump Overs and Deadlifts

18

19

20

  • Deadlift : 8-8-8-8-8
  • 3 RFT: 800 m and Pull-ups

21

  • Split Jerk : 1 Rep Max
  • Rahoi

22

  • Box Squat 10-10-10-10-10
  • 4 RFT: Wall Balls, AbMat Sit-ups and Push-ups

23

  • Amrap 1 AMRAP 6 mins: Dumbbell Devil Press, Medicine Ball Russian Twists and Wall Balls
  • Amrap 2 AMRAP 6 mins: 200 m, Plank Rows and Oh Step Back Lunges
  • Amrap 1 AMRAP 6 mins: Dumbbell Devil Press, Medicine Ball Russian Twists and Wall Balls
  • Amrap 2 AMRAP 6 mins: 200 m, Plank Rows and Oh Step Back Lunges
  • Cash Out AMReps 6 mins: Farmer Carry

24

25

26

27

28

29

30

31

Feb | 1