Gym medium
  • Tracks
  • Amity CrossFit WODs
Mon Tue Wed Thu Fri Sat Sun

28

  • Murph

29

  • Tall Snatch + Overhead Squat : 10x1
  • Row 2000 m TT

30

  • Deadlift : 3x10 at 60% 1RM
  • FT: Chest-to-bar Pull-ups, Dumbbell Farmers Carries and Burpees

31

  • Push Press : 3x10 at 60% 1RM
  • 5 RFT: Box Jumps, Dumbbell Power Cleans and Dumbbell Push Press

Jun | 1

  • Every 1:30 for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
  • AMRAP 2 mins w/ Buy-in: 200 Meter Runs and Burpees
  • AMRAP 2 mins w/ Buy-in: 200 Meter Runs and Burpees
  • AMRAP 2 mins w/ Buy-in: 200 Meter Runs and Burpees
  • AMRAP 2 mins w/ Buy-in: 200 Meter Runs and Burpees
  • AMRAP 2 mins w/ Buy-in: 200 Meter Runs and Burpees

2

3

4

  • 2x AMRAP 4 mins: Chest-to-bar Pull-ups and Burpees

5

  • Every 1 min for 10 mins: Tall Snatch + Hang Snatch
  • FT: 5x Farmers Carries and Push-ups; Burpees

6

  • 2x AMRAP 4 mins: Push Press and Assault Bike Calories
  • 2x AMRAP 4 mins: Toes-to-bars and Double Unders

7

  • FT: Wall Balls, 800 m and Wall Balls

8

  • Every 1 min for 10 mins: Tall Clean + Hang Clean
  • Every 2 mins for 10 mins: Thrusters and Burpees

9

10

11

  • 4x AMRAP 2 mins: Chest-to-bar Pull-ups, Wall Balls and Kettlebell Swings

12

  • Every 1 min for 10 mins: Tall Snatch + Hang Snatch
  • FT: Toes-to-bars and Assault Bikes

13

  • 4 RFT: Deadlifts, Burpees, Wall Balls and Double Unders

14

  • FT: 800 m; 5x Dumbbell Push Press and Dumbbell Farmers Carries; 800 m

15

  • Every 1 min for 10 mins: Clean Pull + Hang Clean
  • Every 1:50 for 11 mins: Thrusters and Burpees

16

  • Fight Gone Bad

17

18

  • 20-16-12: Pull-ups, Dumbbell Snatches and Wall Balls

19

  • AMRAP 8 mins: Toes-to-bars, Push-ups and 200 m
  • AMRAP 8 mins: No Push-up Burpees, Kettlebell Swings and Assault Bike Calories
  • AMRAP 8 mins: Single Arm Db Thrusters, Rows and Front Leaning Rests

20

  • "Tabata" - Burpee Box Jump Overs and AbMat Sit-ups : 8 x 40 secs / 20 secs

21

  • 5 RFT: Box Jumps, Toes-to-bars, Dumbbell Push Press and Dumbbell Farmers Carries

22

  • Every 1 min for 10 mins: Hang Clean + Clean
  • 5 RFT: Thrusters and Burpees

23

24

25

  • Back Squat : 3x5 at 70% 1RM
  • AMRAP 10 mins: Thrusters, Kettlebell Swings and Pull-ups

26

27

28

29

30

Jul | 1