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

29

30

  • Power Jerk : 2-2-2-2-2
  • Weighted Strict Pull-up 2-2-2-2-2
  • AMReps 4 mins: Renegade Row
  • AMReps 3 mins: Burpee Pull-ups
  • AMReps 2 mins: Devil Press

31

  • Chipper: Row Calories, Wall Balls, GHD Sit-ups and Assault Bike Calories

Jan | 1

2

3

4

5

6

  • Snatch Grip Deadlift 5-5-5-5-5
  • Glute Bridge Dumbbell Floor Press 8-8-8-8-8
  • AMRAP 16 mins: Ring Push-ups, Box Step-ups, Lateral Kettlebell Swings and FLRs

7

  • Every 1 min for 8 mins: Split Jerk
  • Split Jerk : 1 Rep Max
  • Weighted Strict Pull-up : 1 Rep Max
  • Burpees : 40 Reps for Time

8

  • Turkish Get-up : 1-1-1-1
  • AMRAP 20 mins: Rows, Double Unders, Assault Bike Calories and 3 more

9

  • Seesaw Dumbbell Bench Press : 12-12-12-12-12
  • Dual Dumbbell Row : 12-12-12-12-12
  • 3x AMRAP 3 mins: Thrusters, Kettlebell Swings and Chest-to-bar Pull-ups

10

  • Front Squat : 3x4 at 83% 1RM
  • Row : 1 min

11

  • Overhead Squat : 5-5-5-5-5
  • AMRAP 25 mins: Wall Balls, No Push-up Burpees and Toes-to-bars

12

13

  • Press 8-8-8-8-8
  • Strict Pull-ups : 5x Max Rep
  • 3-6-9-12-9-6-3: Push Press, Pull-ups and Assault Bike Calories

14

  • Front Squat : 3x3 at 85% 1RM
  • 20-15-10: Row Calories and Thrusters

15

  • Snatch Segment Pull : 5-5-5-5-5
  • Glute Bridge Dumbbell Bench Press : 6-6-6-6-6
  • 10-9-8-7-6-5-4-3-2-1: Barbell Z Press and Dual Kettlebell Deadlifts
  • 18-15-12-9: Ring Push-ups and Russian Kettlebell Swings

16

  • AMRAP 12 mins: Rows, Prisoner Step-ups, Rows and Forearm To Plank Holds
  • AMRAP 12 mins: Assault Bikes, Weighted Plank Holds, Assault Bikes and Side Planks

17

  • Single Arm Dumbell Bench Press 5-5-5-5-5
  • Dual Dumbbell Row : 6-6-6-6-6
  • AMRAP 12 mins: Renegade Rows, Kettlebell Snatches and Unbroken Double Unders

18

  • Heaving Snatch Balance + Overhead Squat 4-4-4-4-4
  • AMRAP 20 mins w/ Buy-in: 800 m, Alternating Dumbbell Snatches, Dumbbell Hang Squat Cleans and Burpee Over Rowers

19

20

  • Front Squat : 5 Rep Max
  • 3 RFT: Assault Bikes, Dumbbell Farmers Carries, AbMat Sit-ups and Dumbbell Power Cleans

21

  • Push Press : 6-6-6-6-6
  • Supinated Strict Pull Ups : 5x Max Rep
  • 3x AMRAP 3 mins: Devil Press, Unbroken Double Unders and Chest-to-bar Pull-ups

22

  • Muscle Snatch : 3 Rep Max
  • Close Grip Bench Press : 5 Rep Max
  • 15-12-9-6-3: L Arm Kettlebell Snatches, R Arm Kettlebell Snatches and Box Jumps

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31

Feb | 1