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

26

  • Tempo Front Squat : 3-3-3-3-3
  • 2x AMRAP 3 mins: Thrusters and Burpee Over Bars

27

  • Every 1 min for 10 mins: Power Clean & Split Jerk
  • 3-6-9-12-9-6-3: Row Calories and Shoulder-to-Overheads

28

  • Alt EMOM 16 mins: Box Handstand Push-ups and Tempo Strict Pull-ups
  • 6 RFQ: Single Arm Dumbbell Push Press, Single Arm Kettlebell Swings, Lateral Box Step Overs and Weighted Planks

29

  • Every 1 min for 10 mins: Hang Power Snatch + Power Snatch
  • Every 1:30 for 15 mins: Deadlift
  • Assault Bike 0.5 mi TT

30

  • AMRAP 10 mins: Toes-to-bars, Air Squats and 220 m
  • AMRAP 10 mins: Side Planks, Push-ups and Row Calories
  • AMRAP 10 mins: L-Sits, Single Arm Dumbbell Overhead Walking Lunges and Assault Bike Calories

31

Sep | 1

2

  • FT: Assault Bike Calories; 10x Dumbbell Front Squats, Toes-to-bars and...
  • FT: Assault Bike Calories; 10x Front Squats, Toes-to-bars and Bar...

3

  • Clean Grip Segmented Deadlift 3x3
  • Every 1 min for 8 mins: Power Clean & Jerk
  • Power Clean & Jerk : 1 Rep Max
  • AMRAP 1 min w/ Buy-in: Power Cleans and Push-ups
  • AMRAP 1 min w/ Buy-in: Power Cleans and Push-ups
  • AMRAP 1 min w/ Buy-in: Power Cleans and Push-ups
  • AMRAP 1 min w/ Buy-in: Power Cleans and Push-ups
  • AMRAP 1 min w/ Buy-in: Power Cleans and Push-ups
  • AMRAP 1 min w/ Buy-in: Power Cleans and Push-ups

4

  • Back Squat : 5x5
  • Stiff Legged Deadlift (Dumbbells) 5-5-5-5-5
  • AMRAP 16 mins: Wall Balls, Alternating Dumbbell Snatches and 200 m

5

  • FT: 800 m, Rows, Assault Bikes and 6 more

6

  • Alt EMOM 16 mins: Box Handstand Push-ups and Dual Dumbbell Rows
  • AMRAP 8 mins: Dumbbell Push Press, Assault Bike Calories and Kettlebell Swings

7

  • Fight Gone Bad

8

9

  • Tempo Deadlift : 3-3-3-3-3
  • "Tabata" - Assault Bike : 5 x 30 secs / 30 secs

10

  • Half Kneeling Single Arm Arnold Press : 8-8-8-8-8
  • Chin Up (Strict)s : 5x6
  • 5 RFQ: 200 m, Kettlebell Swings and Push-ups

11

  • AMRAP 10 mins: 400 m, GHD Sit-ups and No Push-up Burpees
  • AMRAP 10 mins: Rows, Single Arm Russian Kettlebell Swings and Turkish Sit-ups
  • AMRAP 10 mins: Assault Bikes, Front Rack Single Arm Kettlebell Reverse Lunges and Kettlebell Russian Twists

12

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

13

  • Tempo Front Squat : 3-3-3-3-3
  • Stiff Legged Deadlift (Dumbbells) 6-6-6-6-6
  • AMRAP 10 mins: Thrusters, Push-ups and Plank Holds

14

  • CrossFit Games Open 17.1

15

16

  • Every 1 min for 10 mins: Clean
  • Clean : 1 Rep Max
  • "Tabata" - Cleans, Burpee Over Bars and Double Unders : 6 x 20 secs / 40 secs

17

  • Push Press : 5-5-5-5-5
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • Chin Up (Strict)s : Max Set
  • AMRAP 20 mins: Half Kneeling Single Arm Arnold Press, Strict Pull-ups, Weighted Plank Holds and Assault Bikes

18

  • Tempo Back Squat : 3-3-3-3-3
  • Stiff Legged Deadlift (Dumbbells) 5-5-5-5-5
  • AMRAP 16 mins: Wall Balls, 210 m and Toes-to-bars

19

  • AMRAP 30 mins: Assault Bikes, 350 m, Rows and 9 more

20

  • Deadlift : 3-3-3-3-3
  • Weighted Hanging Knee Raises : 5x8
  • 5 RFQ: Box Step-ups, Single Arm Russian Kettlebell Swings, Plank Push-ups and Side Planks

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30

Oct | 1

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