Slide1

WODs

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

31

  • Rest Day

Apr | 1

  • Overhead Squat : 5-3-3-1-1-1
  • 5 RFT: Walking Lunges, Strict Pull-ups and Push-ups
  • Nancy

2

  • Push Press : 5-5-5-5-5
  • 3 RFT: Deadlifts, Toes-to-bars, Wall Balls and Assault Bike Calories

3

  • Back Squat : 3-3-3-3-3-3
  • Chipper: 1600 m, Double Unders, Burpees and 6 more

4

  • Hang Power Clean : 3-3-3-3-3
  • Elizabeth

5

  • Bench Press : 3-3-3-3-3-3-3
  • Chipper: Shoulder Press, Overhead Squats, Push Press and 3 more

6

  • Partner WOD Rankel

7

  • Rest Day

8

  • Front Squat : 3-3-3-3-3-3-3
  • Jason Marks

9

  • Shoulder Press : 3-3-3-3-3-3-3
  • Chipper: Handstand Push-ups, Wall Balls, Toes-to-bars and 3 more

10

  • Power Snatch : 3-3-3-3-3
  • 5 RFT: Chest-to-bar Pull-ups, Dumbbell Hang Squat Cleans and Box Jump Overs

11

  • Hang Squat Clean 3-3-3-3-3
  • 3 RFT: 400 m, Bar Muscle-ups and Air Squats

12

  • "Death By" - Push-ups : 1 rep + 1 rep / 1 min
  • 2019 Rogue Invitational Online Qualifier - Workout 2

13

  • Partner WOD Chipper: Row (Cal) + Partner Deadlift Holds, Box Jump Overs, Ring Dip Hold (Top)s, 2 and more

14

  • Rest Day

15

  • Back Squat : 5x5 at 80% 1RM
  • Coffland

16

  • Hang Power Clean : 3-3-3-3-3-3-3
  • 2019 Rogue Invitational Online Qualifier - Workout 1

17

  • Weighted Pull-up : 5-5-5-5-5
  • 5 RFT: Deadlifts, Squat Cleans and Thrusters

18

  • Push Press : 5x5 at 80% 1RM
  • Run 5 km TT

19

  • Rest Day

20

  • Partner WOD Scooter

21

  • Rest Day

22

  • Fuzzy FT: Weighted Box Step-ups, Rope Climbs, Weighted Box Step-ups and 7 more

23

  • Bench Press : 3-3-3-3-3-3-3
  • 3 RFT: Rows, Double Unders and Thrusters

24

25

26

27

28

29

30

May | 1

2

3

4