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

Jul | 1

  • Clean Grip Deadlift 3-3-3
  • FT: Rows, Burpees, Rows and 6 more

2

  • Press : 3 Rep Max
  • Chipper: Box Step-ups, Dumbbell Snatches, Dumbbell Push Press and 4 more

3

  • Row 500 m TT

4

5

  • Power Clean : 2 Rep Max
  • 9-8-7-6-5-4-3-2-1: Power Cleans and Handstand Push-ups

6

7

8

  • Back Squat : 5-5-5-5-5
  • 3 RFT: Thrusters and Burpee Over Bars

9

  • Push Press : 3 Rep Max
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press
  • AMRAP 2 mins w/ Buy-in: 200 m and Dumbbell Push Press

10

  • Hang Squat Clean : 2 Rep Max
  • 5 RFT: Kettlebell Goblet Reverse Lunges, Kettlebell Swings and Bench Dips

11

  • Row 1000 m TT
  • Assault Bike 2 mi TT

12

13

14

15

  • Every 1 min for 8 mins: Clean
  • Clean : 1 Rep Max
  • Deadlift : 3x3 at 80% 1RM
  • FT: Burpees

16

  • Every 1 min for 8 mins: Split Jerk
  • Split Jerk : 1 Rep Max
  • 20-15-10: Box Jumps, Single Arm Dumbbell Push Jerks and Assault Bike Calories

17

  • Back Squat : 5x5 at 78% 1RM
  • AMRAP 11 mins: Devil Press, 200 m, Wall Balls and Plank Holds

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

4