Slide1

WODs

  • Tracks
  • Mid Mountains CrossFit WODs
  • Conditioning
Sun Mon Tue Wed Thu Fri Sat

27

  • Rest Day

28

  • Baird: Leading From The Front

29

  • Push Press : 3-3-3-3-3-3-3
  • Brazil CrossFit Championship Qualifier 19.1

30

  • Deadlift 5-5-3-3-1-1-1
  • AMRAP 18 mins: Assault Bike Calories, 3 Rounds of Cindies and Squat Cleans

31

  • Bench Press : 5-5-5-5-5
  • 2019 Australian CrossFit Championship Event 3

Feb | 1

  • Power Clean : 1-1-1-1-1-1-1
  • FT: Strict Pull-ups, Push-ups, Air Squats and Rows

2

  • Partner WOD AMRAP 20 mins: Row Calories, Wall Balls and Kettlebell Swings
  • 4 RFT: 400 m and Air Squats
  • Alt EMOM 9 mins: Push-ups, Shoulder Touches and Hollow Holds

3

  • Rest Day

4

  • Back Squat : 3-3-3-3-3-3-3
  • Lil Nancy

5

  • Weighted Ring Dip : 3-3-3-3-3-3-3
  • 2019 CrossFit Italian Showdown Pre-Selection WOD - Clean Variation

6

  • Hang Power Snatch 5-5-5-5-5
  • Artie

7

  • Front Rack Lunge 6-6-6-6-6
  • FT: Rows; 4x Kettlebell Swings and Double Unders; Rows

8

  • Push Jerk : 3-3-3-3-3
  • Brazil CrossFit Championship Qualifier 19.2

9

  • AMRAP 10 mins: Assault Bike Calories and Dumbbell Devil Press
  • 5 RFT: Handstand Holds and Toes-to-bars
  • Row : 5x 1 min, rest 1 min
  • 5 RFT: Tuck Crunches, Hollow Holds and Superman Holds

10

  • Rest Day

11

  • Box Back Squat 5-5-5-5-5
  • Chipper: 800 m, Deadlifts, Ring Dips and 2 more

12

  • AMRAP 8 mins: Assault Bike Calories, Power Snatches and Handstand Push-ups
  • AMRAP 8 mins: Walking Lunges, GHD Sit-ups, Walking Lunges and Toes-to-bars

13

  • Bench Press : 5-5-5-5-5
  • Swingin' Annie

14

  • Front Squat : 3-3-3-3-3
  • CrossFit Games Open 14.5 / 16.5

15

  • Hang Power Clean : 3-3-3-3-3-3-3
  • FT: Bike Calories; 3x Chest-to-bar Pull-ups, Overhead Squats and Power Clean & Jerks

16

  • Partner WOD Chipper: Toes-to-bars, Wall Balls, Box Jumps and 3 more
  • "Tabata" - Double Unders : 8 x 20 secs / 10 secs
  • Alt EMOM 15 mins: V-Ups, Assault Bike Calories and Plank Holds

17

  • Rest Day

18

  • Shoulder Press : 3-3-3-3-3-3-3
  • CrossFit Games Open 11.1 / 14.1

19

  • Back Squat : 5-5-5-5-5
  • AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row Calories

20

  • Weighted Pull-up : 5-5-5-5-5
  • 3 RFT: Squat Cleans and Ring Dips

21

  • Push Press : 3-3-3-3-3
  • 2x AMRAP 4 mins: Kettlebell Swings and Handstand Walks

22

23

24

25

26

27

28

Mar | 1

2