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

28

29

  • Every 1 min for 10 mins: Hang Snatch + Snatch
  • Front Squat : 1 Rep Max
  • Row 500 m TT

30

  • Every 1 min for 10 mins: Split Jerk
  • AMRAP 20 mins: Chest-to-bar Pull-ups, Push-ups, Single Arm Farmer Carries and 2 more

May | 1

  • Deadlift : 1 Rep Max
  • Diane

2

  • AMRAP 10 mins w/ Buy-in: Rows, Kettlebell Swings and No Push-up Burpees
  • AMRAP 10 mins w/ Buy-in: Assault Bikes and Double Unders

3

  • Close Grip Bench Press 5-5-5-5-5
  • Back Squat : 1 Rep Max
  • AMRAP 7 mins: Chest-to-bar Pull-ups and Burpees

4

  • Fight Gone Bad

5

6

  • Every 1 min for 8 mins: Clean & Jerk
  • Clean & Jerk : 1 Rep Max
  • Front Squat : 1 Rep Max
  • Run 400 m TT

7

  • Push Press : 1 Rep Max
  • 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups, Push Press and Box Jumps

8

  • Every 1 min for 8 mins: Snatch
  • Snatch : 1 Rep Max
  • Snatch Pull 5-5-5
  • AMRAP 5 mins: Burpees and Assault Bike Calories

9

  • AMRAP 25 mins: 800 m, Dumbbell Snatches, Assault Bikes and 3 more

10

  • Dips : 5x6
  • Back Squat : 1 Rep Max
  • AMRAP 10 mins: Wall Balls and Push-ups

11

12

13

  • Every 2 mins for 10 mins: Snatch
  • Snatch : 1 Rep Max
  • Snatch Pull 5-5-5

14

  • Close Grip Bench Press 5-5-5-5-5
  • 5 RFT: Wall Balls and Pull-ups

15

  • AMRAP 7 mins: Hang Squat Cleans and Strict Handstand Push-ups

16

  • AMRAP 25 mins: 400 m, Dumbbell Snatches, Assault Bikes and 3 more

17

  • Deadlift : 1 Rep Max
  • 7 RFT: Deadlifts and Push-ups

18

  • 5 RFT: Wall Balls, Burpee Jump Over (Partner In Plank)s and 200 m

19

20

  • Strict Handstand Push-ups : 5x Max Rep
  • Reverse Barbell Lunge 8-8-8-8-8
  • Row : 8x 100 m

21

  • Close Grip Bench Press : 3-3-3-3-3
  • Cindy

22

  • AMRAP 8 mins: Rows, Dumbbell Push Press and Forward Lean Rest (FLR)s
  • AMRAP 8 mins: Assault Bike Calories, No Push-up Burpees and Hollow Holds
  • AMRAP 8 mins: 200 m, Kettlebell Swings and GHD Sit-ups
  • AMRAP 8 mins: Double Unders, Paralette Shoot Through (Push Up/Dip)s and Side Planks

23

  • Strict Press 8-8-8-8-8
  • Strict Pull-ups : 5x8
  • 2x AMRAP 4 mins: Devil Press and Pull-ups

24

  • Back Squat : 3 Rep Max
  • 15-12-9-6-3: Toes-to-bars and Thrusters

25

26

27

28

29

30

31

Jun | 1