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Sun Mon Tue Wed Thu Fri Sat

30

  • Rest Day
  • Rest Day
  • AMRAP 12 mins: Assault Bikes and Overhead Squats
  • AMRAP 12 mins: 200 m and Dumbbell Overhead Squats
  • AMRAP 12 mins: 200 m and Jumping Air Squats
  • AMRAP 12 mins: Assault Bikes and Overhead Squats

31

  • 1 RF-ME: Shoulder Press, L Pull-ups, Strict Pull-ups and 2 more
  • Intermediate Option 1 RF-ME: Shoulder Press, Strict Pull-ups, Chest-to-bar Pull-ups and 2 more
  • Beginner Option 3 RF-ME / 1 min Stations: Shoulder Press and Ring Rows
  • Jack
  • AMRAP 20 mins: Dumbbell Push Press, Double Dumbbell Swings and Dumbbell Lunges
  • AMRAP 20 mins: Pike Handstand Push-ups, Tuck Jumps and Lunges
  • Jack

Sep | 1

  • 2014 CrossFit Games - Midline March
  • Skill Training FQ: Strict Pull-ups, Strict Chin-ups, Strict Handstand Push-ups and 2 more
  • Intermediate Option 3 RFT: Parallel GHD Sit-ups, Handstand Walks and Overhead Walking Lunges
  • Beginner Option 3 RFT: AbMat Sit-ups, Bear Crawls and Dumbbell Front Rack Walking Lunges
  • Run : 100 / 200 / 400 / 800 / 400 / 200 / 100 m, rest 2 mins
  • Dumbbell Man Makers : 3-6-9-12-9-6-3, rest 2 mins
  • Run : 100 / 200 / 400 / 800 / 400 / 200 / 100 m, rest 2 mins
  • Row : 100 / 250 / 500 / 1000 / 500 / 250 / 100 m, rest 2 mins

2

  • AMRAP 20 mins: Burpees and Row Calories
  • Intermediate Option AMRAP 20 mins: Burpees and Row Calories
  • Beginner Option AMRAP 15 mins: Burpees and Row Calories
  • 21-15-9: Toes-to-bars and Power Snatches
  • FT: V-ups and Dumbbell Power Snatches
  • 21-15-9: V-ups and Broad Jumps
  • 21-15-9: Toes-to-bars and Power Snatches

3

  • Rest Day
  • Skill Training 2 RF-ME: Assisted Ring Dips and Support Holds
  • Rest Day
  • 5 RFT: Ring Dips, Pull-ups and 200 m
  • 5 RFT: Push-ups, Dumbbell Bent Over Rows and 200 m
  • 5 RFT: Push-ups, Plank Shoulder Taps and 200 m
  • 5 RFT: Ring Dips, Pull-ups and 200 m

4

  • 2019 CrossFit Games Event 1 - First Cut
  • Intermediate Option 4 RFT: 400 m, Rope Climbs and Snatches
  • Beginner Option 4 RFT: 200 m, Ground-to-Standing Rope Climbs and Hang Power Snatches
  • AMRAP 9 mins: Squat Cleans and Double Unders
  • AMRAP 9 mins: Dumbbell Squat Cleans and Jumping Jacks
  • AMRAP 9 mins: Jumping Air Squats and Jumping Jacks
  • AMRAP 9 mins: Squat Cleans and Double Unders

5

  • Deadlift : 3-3-3-3-3-3-3
  • Skill Training FT: Chin-ups, L-Sit Holds, Handstand Holds and Ring Support Holds
  • Deadlift : 3-3-3-3-3-3-3
  • AMRAP 20 mins: Single Arm Kettlebell Overhead Carries, Kettlebell Front Rack Lunges and Burpees
  • AMRAP 20 mins: Single Arm Dumbbell Overhead Carries, Dumbbell Front Rack Lunges and Burpees
  • AMRAP 20 mins: Plank Holds, Lunges and Burpees
  • AMRAP 20 mins: Single Arm Kettlebell Overhead Carries, Kettlebell Front Rack Lunges and Burpees

6

  • AMRAP 20 mins: Ring L-Sits, Ring Push-ups and Double Unders
  • Intermediate Option AMRAP 20 mins: L-Sits, Ring Push-ups and Double Unders
  • Beginner Option AMRAP 20 mins: Tuck Holds, Knee Push-ups and Single Unders
  • 4 RFT: Rows, Front Squats and Sit-ups
  • 4 RFT: 200 m, Dumbbell Front Squats and Sit-ups
  • 4 RFT: 200 m, Air Squats and Sit-ups
  • 4 RFT: Rows, Front Squats and Sit-ups

7

  • Rest Day
  • Rest Day
  • Daniel
  • FT: Dumbbell Bent Over Rows, Runs and Dumbbell Thrusters
  • FT: Burpees, Runs and Jumping Air Squats
  • Daniel

8

  • Double DT
  • Skill Training FQ: Rope Climbs and Strict Ring Dips
  • Intermediate Option 10 RFT: Deadlifts, Hang Power Cleans and Push Jerks
  • Beginner Option 10 RFT: Deadlifts, Hang Power Cleans and Push Jerks
  • Every 2 mins for 20 mins: Power Clean + Hang Power Clean + Split Jerk
  • Every 2 mins for 20 mins: Dumbbell Power Clean + Push Jerk
  • Every 2 mins for 20 mins: Burpee Broad Jumps
  • Every 2 mins for 20 mins: Power Clean + Hang Power Clean + Split Jerk

9

  • AMReps 10 mins: Sit-ups and Air Squats
  • AMReps 10 mins: Sit-ups and Air Squats
  • FT: 800 m, Kettlebell Swings and Double Unders
  • FT: 800 m, Double Dumbbell Swings and Jumping Jacks
  • FT: 800 m, Glute Bridges and 400 m
  • FT: 800 m, Kettlebell Swings and Double Unders

10

  • AMRAP 20 mins: 400 m and Muscle-ups
  • Skill Training FQ: Handstand Shoulder Taps
  • Intermediate Option AMRAP 20 mins: 400 m, Chest-to-bar Pull-ups, and Ring Dips
  • Beginner Option AMRAP 15 mins: 200 m, Ring Rows and Ring Push-ups
  • AMRAP 15 mins: Toes-to-bars, Dumbbell Box Step-ups, Dumbbell Push Press and Dumbbell Farmers Carries
  • AMRAP 15 mins: V-ups, Dumbbell Reverse Lunges, Dumbbell Push Press and Dumbbell Farmers Carries
  • AMRAP 15 mins: V-ups, Reverse Lunges, Push-ups and Plank Holds
  • AMRAP 15 mins: Toes-to-bars, Dumbbell Box Step-ups, Dumbbell Push Press and Dumbbell Farmers Carries

11

  • Rest Day
  • Rest Day
  • FT: Double Unders and Burpee Box Jump Overs
  • FT: Jumping Jacks and Dumbbell Burpees
  • FT: Jumping Jacks and Burpee Tuck Jumps
  • FT: Double Unders and Burpee Box Jump Overs

12

  • 2017 CrossFit Games - Heavy 17.5
  • Skill Training FQ: Hollow Holds and Superman Rocks
  • Intermediate Option - CrossFit Games Open 17.5 CrossFit Games Open 17.5
  • Beginner Option - CrossFit Games Open 17.5 - Scaled CrossFit Games Open 17.5 - Scaled
  • 5 RF-ME: Bench Press and Pull-ups
  • 5 RF-ME: Dumbbell Floor Press and Dumbbell Renegade Rows
  • 5 RF-ME: Push-ups and Plank Shoulder Taps
  • Lynne

13

  • FT: Row Calories, Handstand Push-ups, L-Sit Pull-ups and 3 more
  • Intermediate Option FT: Row Calories, Handstand Push-ups, Strict Pull-ups and 3 more
  • Beginner Option FT: Row Calories, Push Press, Ring Rows and 3 more
  • "Tabata" - Deadlifts, Dumbbell Sit-ups and Dumbbell Front Rack Lunges : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Deadlifts, Dumbbell Sit-ups and Dumbbell Front Rack Lunges : 8 x 20 secs / 10 secs
  • "Tabata" - Good Mornings, Sit-ups and Lunges : 8 x 20 secs / 10 secs
  • "Tabata" - Deadlifts, GHD Sit-ups and Dumbbell Front Rack Lunges : 8 x 20 secs / 10 secs

14

  • Clean & Jerk : 3-3-3-3-3
  • Clean & Jerk : 3-3-3-3-3
  • Beginner Option Hang Power Clean & Push Jerk : 3-3-3-3-3
  • 5x RFT: Power Cleans, Front Squats, Split Jerks and Kettlebell Suitcase Carries
  • 5x RFT: Dumbbell Power Cleans, Dumbbell Front Squats, Dumbbell Push Jerks and Dumbbell Suitcase Carries
  • 5x RFT: Burpee Tuck Jumps, Jumping Air Squats, Pike Handstand Push-ups and Plank Holds
  • 5x RFT: Power Cleans, Front Squats, Split Jerks and Kettlebell Suitcase Carries

15

  • Rest Day
  • Skill Training FQ: Strict Handstand Push-ups and Strict Pull-ups
  • Rest Day
  • Row : 10x 250 m, every 3 mins
  • Every 3 mins for 30 mins: Dumbbell Man Makers
  • Run : 10x 200 m, every 3 mins
  • Assault Bike : 10x 0.4 mi, every 3 mins

16

  • Front Squat : 1-1-1-1-1
  • Row 1000 m TT
  • Front Squat : 1-1-1-1-1
  • Row 1000 m TT
  • Beginner Option - Part 1 Front Squat : 5-5-5-5-5
  • Beginner Option - Part 2 Row 750 m TT
  • FT: Strict Pull-ups and Double Unders
  • FT: Dumbbell Bent Over Rows and Jumping Jacks
  • FT: Plank Shoulder Taps and Jumping Jacks
  • FT: Strict Pull-ups and Double Unders

17

  • 2020 CrossFit Games Event 1 - Friendly Fran
  • Skill Training FQ: Parallette Shoot Sliders
  • Intermediate Option 3 RFT: Thrusters and Pull-ups
  • Beginner Option 3 RFT: Thrusters and Jumping Pull-ups
  • 4 RFT: Thrusters and 400 m
  • 4 RFT: Dumbbell Thrusters and 400 m
  • 4 RFT: Jumping Air Squats, Pike Handstand Push-ups and 400 m
  • 4 RFT: Thrusters and 400 m

18

  • Freestanding Handstand : Max Hold
  • 2020 CrossFit Games Event 3 - Damn Diane
  • Freestanding Handstand : Max Hold
  • Intermediate Option 3 RFT: Deadlifts and Strict Handstand Push-ups
  • Beginner Option 3 RFT: Deadlifts and Pike Handstand Push-ups
  • AMRAP 16 mins: Sumo Deadlifts and Toes-to-bars
  • AMRAP 16 mins: Dumbbell Sumo Deadlifts and V-ups
  • AMRAP 16 mins: Good Mornings, Glute Bridges and V-ups
  • AMRAP 16 mins: Sumo Deadlifts and Toes-to-bars

19

  • 4 RF-ME / 1 min Stations: Row Calories, Push Press and Front Rack Lunges
  • 4 RF-ME / 1 min Stations: Dumbbell Renegade Rows, Dumbbell Push Press and Dumbbell Front Rack Lunges
  • 4 RF-ME / 1 min Stations: Tuck Jumps, Pike Handstand Push-ups and Lunges
  • 4 RF-ME / 1 min Stations: Row Calories, Strict Handstand Push-ups and Front Rack Lunges

20

  • 3 RFT: Overhead Squats, Hang Power Snatches and Sumo Deadlift High-pulls
  • 3 RFT: Dumbbell Overhead Squats, Dumbbell Hang Power Snatches and Dumbbell Sumo Deadlift High-pulls
  • 3 RFT: Air Squats, Broad Jumps and Burpees
  • 3 RFT: Overhead Squats, Hang Power Snatches and Sumo Deadlift High-pulls

21

  • AMRAP 20 mins: 400 m, Kettlebell Swings and Kettlebell Goblet Box Step-ups
  • AMRAP 20 mins: 400 m, Double Dumbbell Swings and Dumbbell Goblet Reverse Lunges
  • AMRAP 20 mins: 400 m, Skater Jumps and Reverse Lunges
  • AMRAP 20 mins: 400 m, Kettlebell Swings and Kettlebell Goblet Box Step-ups

22

  • Fran
  • 21-15-9: Dumbbell Thrusters and Dumbbell Bent Over Rows
  • 21-15-9: Jumping Air Squats, Pike Handstand Push-ups and Plank Shoulder Taps
  • 21-15-9: Thrusters and Chest-to-bar Pull-ups

23

  • AMRAP 15 mins: Jumping Air Squats, Double Unders and Plank Holds
  • AMRAP 15 mins: Dumbbell Front Squats, Jumping Jacks and Plank Holds
  • AMRAP 15 mins: Reverse Lunges, Jumping Jacks and Plank Holds
  • AMRAP 15 mins: Jumping Air Squats, Double Unders and Plank Holds

24

  • "Tabata" - Deadlifts, Bar Facing Burpees and Toes-to-bars : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Deadlifts, Burpees and V-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Good Mornings, Burpees and V-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Deadlifts, Bar Facing Burpees and Toes-to-bars : 8 x 20 secs / 10 secs

25

  • FT: Rows and Push-ups
  • FT: 200 m and Dumbbell Floor Press
  • FT: 200 m and Push-ups
  • FT: Rows and Push-ups

26

  • Every 3 mins for 18 mins: 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squat
  • Every 3 mins for 18 mins: Alternating Dumbbell Power Snatches, Alternating Dumbbell Squat Snatches and Dumbbell Overhead Squats
  • Every 3 mins for 18 mins: Burpee + Push-up + Jumping Jack + Sit-up + Handstand
  • Every 3 mins for 18 mins: 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squat

27

  • AMRAP 10 mins: Hang Power Cleans and Box Jumps
  • AMRAP 10 mins: Dumbbell Hang Power Cleans and Tuck Jumps
  • AMRAP 10 mins: Good Mornings, Glute Bridges and Tuck Jumps
  • AMRAP 10 mins: Hang Power Cleans and Box Jumps

28

  • 5 RFT: Chest-to-bar Pull-ups and Push Press
  • 5 RFT: Dumbbell Renegade Rows and Dumbbell Push Press
  • 5 RFT: Shoulder Taps and Pike Handstand Push-ups
  • 5 RFT: Bar Muscle-ups and Handstand Push-ups

29

  • Chipper: 800 m, Overhead Squats, Burpees and 2 more
  • Chipper: 800 m, Dumbbell Overhead Squats, Burpees and 2 more
  • Chipper: 800 m, Air Squats, Burpees and 2 more
  • Chipper: 800 m, Overhead Squats, Burpees and 2 more

30

  • Assault Bike : 8x 0.4 mi, every 3 mins
  • Every 3 mins for 24 mins: Dumbbell Man Makers
  • Every 3 mins for 24 mins: Jumping Jacks
  • Row : 8x 250 m, every 3 mins

Oct | 1

  • "Tabata" - Hang Squat Cleans, Hand Release Push-ups and Dumbbell Sit-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Hang Squat Cleans, Dumbbell Floor Press and Dumbbell Sit-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Jumping Air Squats, Hand Release Push-ups and Sit-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Hang Squat Cleans, Hand Release Push-ups and GHD Sit-ups : 8 x 20 secs / 10 secs

2

  • AMRAP 15 mins: Deadlifts and Box Jumps
  • AMRAP 15 mins: Dumbbell Deadlifts and Tuck Jumps
  • AMRAP 15 mins: Glute Bridges, Good Mornings and Tuck Jumps
  • AMRAP 15 mins: Deadlifts and Box Jumps

3

  • 3 RFT: Power Snatches, Toes-to-bars and 400 m
  • 3 RFT: Dumbbell Snatches, V-ups and 400 m
  • 3 RFT: Burpee Broad Jumps, V-ups and 400 m
  • 3 RFT: Power Snatches, Toes-to-bars and 400 m