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

27

28

  • Back Squat : 1 @ 65%, 1 @ 75%, 1 @ 85%, 1 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ 75%, 1 @ 8...
  • Back Squat : 1 Rep Max
  • AMRAP 14 mins w/ Buy-in: Rows, Db Curtsey Box Step Overs, Single Arm Russian Kettlebell Swings and Toes-to-bars

29

  • Push Press 6-6-5
  • Strict Pull Up (Tempo)s : 3x4
  • Chipper: Burpees, Double Unders, Turkish Get-ups and 16 more

30

  • Every 1 min for 6 mins: Power Snatch + Overhead Squat
  • Power Snatch + Overhead Squat : 1 Rep Max
  • Alt EMOM 21 mins: Unbroken Wall Balls, Dumbbell Power Cleans and GHD Sit-ups

31

  • Alt EMOM 16 mins: Tempo Dumbbell Bench Press and Rows
  • AMRAP 20 mins: Single Arm Dumbbell Overhead Walking Lunges, Tempo Push-ups, Single Arm Kettlebell Overhead Carries and 2 more

Nov | 1

  • Alt EMOM 12 mins: Tempo Front Squats and Clean Deadlifts
  • 3 RFT: Lateral Box Step Overs, Burpee Box Jump Overs, Devil Press and 2 more

2

3

4

  • Power Jerk 5-4-3
  • Strict Pull Up (Tempo)s : 3x3
  • AMRAP 15 mins: Wall Balls, Row Calories and Chest-to-bar Pull-ups

5

  • Power Snatch + Overhead Squat 2-2-2-2-2
  • 3x AMRAP 3:30: Overhead Squats, Toes-to-bars and Assault Bike Calories

6

  • Alt EMOM 12 mins: Assault Bikes and Back Squats
  • 4 RFQ: Dumbbell Box Step-ups, Dumbbell Snatches, No Push-up Burpees and Turkish Get-ups

7

  • Alt EMOM 16 mins: Tempo Dumbbell Bench Press and Tempo Single Arm Dumbbell Rows
  • Every 2 mins for 10 mins: Chest-to-bar Pull-ups, Rows and Burpee Over Rowers

8

  • Stiff Legged Deadlift 4-4-4-4-4
  • 5 RFQ: Russian Kettlebell Swings, Double Unders, Mixed Kettlebell Rack Overhead Carries and 200 m

9

10

11

  • Reverse Barbell Lunge 10-10-10
  • AMRAP 10 mins: Db Curtsey Box Step Overs, Kettlebell Snatches, V-ups and Weighted Planks

12

  • Dumbbell Bench Press 4-4-4-4-4
  • Tempo Strict Pull-ups : 5x3
  • AMRAP 8 mins: Dumbbell Push Press, Burpees and Assault Bike Calories

13

  • Alt EMOM 10 mins: Assault Bikes and Back Squats
  • AMRAP 16 mins: Wall Balls, Alternating Dumbbell Snatches and 200 m

14

  • Alt EMOM 16 mins: Box Assisted Strict Parallette Hspus and Hollow Holds
  • Alt EMOM 9 mins: Devil Press, Double Unders and Chest-to-bar Pull-ups

15

  • Every 1 min for 8 mins: Power Clean + Hang Power Clean
  • Power Clean + Hang Power Clean : 1 Rep Max
  • Deadlift : 3 Rep Max

16

17

18

  • Alt EMOM 12 mins: Assault Bikes and Back Squats
  • Every 2 mins for 8 mins: Back Squat
  • 4x AMRAP 2 mins: Double Kettlebell Thrusters and Pull-ups

19

  • Tempo Strict Press 3-3-3-3-3
  • Tempo Strict Pull-ups : 5x3
  • AMRAP 10 mins: Rows and Push-ups

20

  • Reverse Barbell Lunge : 3-3-3
  • Single Leg Rdl (Kb/Db) 5-5-5
  • 3 RFQ: Alternating Dumbbell Snatches, Lateral Box Step Overs, No Push-up Burpees and Toes-to-bars

21

  • Every 1 min for 10 mins: Tall Snatch
  • Snatch Deadlift : 3 Rep Max

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29

30