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

29

  • 2 RFT: Weighted Plank Holds, Wall Balls and Side Plank Powell Raises
  • B. Back Squat Clusters 3.3.3; rest 20-30s/2 mins 4 RFT: Back Squats, Back Squats and Back Squats
  • Every 3 mins for 15 mins: Forward Lean Rest (FLR)s, Wall Ball Sit-ups, Dumbbell Hang Power Snatches and 2 more

30

  • Every 1 min for 5 mins: Strict Press
  • Every 1 min for 5 mins: Push Press
  • SLAMRAP 12-15 AMRAP 15 mins: Supinated Strict Pull-ups, Plank Push-ups, Weighted Knee Raises and Pvc Hollow Holds
  • AMRAP 7 mins: Kettlebell Deadlifts, Push-ups, Beat Swings and Push-ups

31

  • AMRAP 2 mins: Hang Power Snatches and Lateral Burpee Over Barbells
  • AMRAP 2 mins: Double Unders and Pull-ups
  • AMRAP 2 mins: Assault Bike Calories
  • AMRAP 2 mins: Power Cleans and Thrusters
  • AMRAP 2 mins: Toes-to-bars and Box Jumps
  • AMRAP 2 mins: Assault Bike Calories
  • AMRAP 2 mins: Hang Power Snatches and Lateral Burpee Over Barbells
  • AMRAP 2 mins: Double Unders and Pull-ups
  • AMRAP 2 mins: Assault Bike Calories
  • AMRAP 2 mins: Power Cleans and Thrusters
  • AMRAP 2 mins: Toes-to-bars and Box Jumps
  • AMRAP 2 mins: Assault Bike Calories

Nov | 1

  • SLAMRAP 12-15 AMRAP 15 mins: Farmers/Waiters Walks, Farmers/Waiters Walks, Air Squats and 2 more
  • 15-12-9-6: Devil Press and Dumbbell Front Squats
  • 15-12-9-6: Burpees and Air Squats

2

  • Alt EMOM 36 mins: Assault Bike Calories, Dumbbell Bench Press and Front Squats
  • AMRAP 4 mins w/ Buy-in: 200 m and Front Squats

3

4

5

  • 3x RFT: Double Unders, Isometric Lunge (Hold)s and Medicine Ball Goblet Squats
  • Back Squat Cluster : 3x2, rest 2 mins
  • FT: 200 Meter Runs; Wall Balls, Dumbbell Hang Power Snatches, Wall...

6

  • Every 1 min for 8 mins: Strict Press + Push Press
  • SLAMRAP 13 AMRAP 13 mins: Self Assisted Pull-ups, Supinated Grip Ring Rows, Front Leaning Rests and Double Unders
  • Every 1 min for 8 mins: Shuttle Runs and Pull-ups

7

  • 2x AMRAP 16 mins: Assault Bike Calories, Walking Lunges, Jumping Dumbbell Squats and Push-ups
  • 2x AMRAP 16 mins: Rows, Dumbbell Thrusters, Burpees and Toes-to-bars

8

  • Double Kettlebell Front Rack Lunge : 16-16-16
  • SLAMRAP 15 AMRAP 15 mins: Dumbbell Bench Press, Ring Support Holds, Russian Kettlebell Swings and Assault Bike Calories
  • AMRAP 7 mins: Assault Bike Calories

9

  • Double Under/Single Under Tech Work AMReps 10 mins: Double Unders
  • Power Clean To Front Squat : 1 Rep Max
  • Every 1 min for 4 mins: Burpee Over Bars and Thrusters
  • AMRAP 6 mins: Burpee Over Bars and Thrusters

10

11

12

  • A. 2 RFT: Double Unders, Wall Balls and Forward Lean Rest (FLR)s
  • Back Squat Cluster : 3x1, rest 2 mins
  • Every 1 min for 3 mins: Air Squats and Wall Balls
  • Every 1 min for 3 mins: Burpees and Dumbbell Hang Power Snatches
  • AMRAP 5 mins: Wall Balls and Dumbbell Hang Power Snatches

13

  • SLAMRAP 10 AMRAP 10 mins: Dumbbell Strict Press, Dumbbell Push Press, Strict Pull-ups and Supinated Grip Ring Rows
  • SLAMRAP AMRAP 10 mins: Kettlebell Halos, Plank Shoulder Taps and Beat Swings
  • AMRAP 10 mins: 100 m, Pull-ups, Assault Bike Calories and Push-ups

14

  • DU/SU Practice AMReps 8 mins: Double Unders
  • Alt EMOM 8 mins: Dumbbell Thrusters and Burpee Toes-to-bars
  • AMRAP 6 mins: Dumbbell Hang Squat Cleans and Toes-to-bars
  • 5 RFT: Dumbbell Power Cleans and Burpee Over Dumbbells

15

  • AMRAP 16 mins: 200 m, Farmer's Walks, Ring Support Holds and Box Step-ups
  • AMRAP 16 mins: Assault Bike Calories, Single Arm Kettlebell Overhead Walking Lunges, Single Arm Kettlebell Overhead Walking Lunges and Box Jumps

16

  • Alt EMOM 36 mins: Assault Bike Calories, Wall Ball Push Press and Front Squats
  • AMRAP 4 mins w/ Buy-in: 100 m, Burpees and Front Squats

17

18

19

  • 2 RFT: Double Unders, Plank Push-ups and Weighted Wall Sits
  • Back Squat 5-3-1
  • Lifting: Dumbbell Bench Press, Dumbbell Romanian Deadlifts and Assault Bike Calories

20

  • Strict Press : 1 Rep Max
  • Push Press : 1 Rep Max
  • Chipper: Strict Pull-ups, Farmer Carries, Tall Kneeling Dumbbell Bicep Curls and 6 more

21

  • Not for time, with quality, 3-4 rounds Chipper: Double Kettlebell Front Squats, High Box Jumps, Forward Lean Rest (FLR)s and Rows
  • Not for time, with quality 3-4 rounds Chipper: Powell Raises, Russian Kettlebell Swings, Plate Rear Delt Flies and Assault Bike Calories
  • AMRAP 5 mins: Row or AB AMRAP 5 mins: Rows

22

23

24

25

26

27

28

29

30

Dec | 1

2