WODs

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

28

29

  • Double Under Practice AMReps 5 mins: Double Unders
  • FT: Deadlifts, Power Cleans, Shoulder Press and 2 more
  • Lifting: Back Squats, Shoulder Press and Deadlifts
  • MAX POWER SWINGS Every 1 min for 20 mins: Kettlebell Swing (Russian)

30

  • AMRAP 7 mins: Jumping Jacks, Push-ups, Kettlebell Swings and 5 more
  • Pull-ups : 100 Reps for Time
  • Near Max Swings Kettlebell Swing : 3x Max Rep, rest 2 mins
  • Row 2 km TT

31

  • FT: Deadball Over The Shoulders, Air Squats, Broad Jumps and Glute Bridges
  • Slow Circuit AMRAP 30 mins: Thrusters, Double Unders, Wall Balls and 2 more
  • Run 5 km TT

Aug | 1

  • SUB MAX POWER FT: Snatches, Power Cleans and Bent Over Barbell Rows
  • Every 1 min for 15 mins: Kettlebell Swing

2

  • AMRAP 5 mins: Kettlebell Swings, Air Squats, Leg Raises and Walking Lunges
  • Floor Press : 4x5 at 75% 1RM, rest 1:30
  • Front Squat : 4x5 at 75% 1RM, rest 1:30
  • Strict Pull-ups : 4x5, rest 1:30
  • RUNYAN AMRAP 15 mins: Burpee Over Bars, Deadlifts and Pull-ups

3

4

5

  • Double Under Practice AMReps 5 mins: Double Unders
  • FT: Deadlifts, Power Cleans, Shoulder Press and 2 more
  • Snatch : 3 Rep Max
  • Power Clean : 3 Rep Max
  • Bent Over Barbell Row : 3 Rep Max
  • MAX POWER SWINGS Every 1 min for 20 mins: Kettlebell Swing (Russian)

6

  • AMRAP 7 mins: Jumping Jacks, Push-ups, Kettlebell Swings and 5 more
  • Wall Ball 100 Reps
  • Row : 4x 45 m at 100%, rest 2 mins
  • 4 RFT: Assault Bike Calories, Bear Crawls and Burpee Broad Jumps

7

  • FT: Box Jumps, Mountain Climbers, V Situps and Kettlebell Swings
  • AMRAP 30 mins: Air Squats, Double Unders, Box Jumps and 2 more
  • Run 1 mi TT

8

  • FT: Front Squats, Push Press and Strict Pull-ups
  • Every 1 min for 15 mins: Kettlebell Swing

9

  • FT: D Ball Wall Throws, Band Pull Aparts, Clapping Push-ups and DB Snatch Alternating Arms
  • Stiff Legged Deadlift : 5x5 at 75% 1RM
  • Upright Barbell Row : 5x5 at 75% 1RM, rest 1:30
  • Shoulder Press : 5x5 at 75% 1RM, rest 1:30
  • Cindy

10

11

12

  • Double Under Practice AMReps 5 mins: Double Unders
  • FT: Deadlifts, Power Cleans, Shoulder Press and 2 more
  • Front Squat : 1x2
  • Push Press : 1x2
  • Weighted Strict Pull-up 2 Reps
  • MAX POWER SWINGS Every 1 min for 20 mins: Kettlebell Swing (Russian)

13

  • AMRAP 7 mins: Jumping Jacks, Push-ups, Kettlebell Swings and 5 more
  • Handstand Walk 100 m TT
  • "Tabata" - Assault Bike : 6 x 30 secs / 2 mins
  • Annie

14

  • FT: Ring Rows, Hand Release Push-ups and Banded Face Pulls
  • FT: Band Tricep Push Downs and Double Unders
  • AMRAP 30 mins: Deadlifts, Double Unders, American Kettlebell Swings and 2 more
  • Run 1 mi TT

15

  • FT: Clean & Jerks, Sumo Deadlifts and Dumbbell Shoulder Press
  • Every 1 min for 15 mins: Kettlebell Swing

16

  • FT: D Ball Wall Throws, Band Pull Aparts, Clapping Push-ups and DB Snatch Alternating Arms
  • Cheat curl Barbell Curl : 5x6 at 75% 1RM, rest 1:30
  • Floor Press : 5x6 at 75% 1RM, rest 1:30
  • Barbell Lunge : 5x12 at 75% 1RM, rest 1:30
  • Jackie

17

18

19

  • FT: Deadlifts, Power Cleans, Shoulder Press and 2 more
  • Clean & Jerk : 1 Rep Max
  • Sumo Deadlift : 1 Rep Max
  • Single Arm Standing Db Press : 2 Rep Max
  • MAX POWER SWINGS Every 1 min for 20 mins: Kettlebell Swing (Russian)

20

  • AMRAP 7 mins: Jumping Jacks, Push-ups, Kettlebell Swings and 5 more
  • Dumbbell Snatch 1x100
  • Sprint : 4x 200 m at 110%, rest 2 mins
  • Nancy

21

  • FT: Ring Rows, Hand Release Push-ups and Banded Face Pulls
  • AMRAP 30 mins: Thrusters, Double Unders, Wall Balls and 2 more
  • FT: Band Tricep Push Downs and Double Unders
  • Run 1 mi at 50%

22

  • OLYMPIC LIOFTOING PRACTICE AMReps 15 mins: Clean & Jerk
  • SUB MAX POWER FT: Weighted Pull-ups, Alternating Pistols and Strict Handstand Push-ups
  • Every 1 min for 15 mins: Kettlebell Swing

23

  • FT: D Ball Wall Throws, Band Pull Aparts, Clapping Push-ups and DB Snatch Alternating Arms
  • Dumbbell Front Raise : 5x6 at 75% 1RM, rest 1:30
  • Front Squat : 5x6 at 75% 1RM, rest 1:30
  • Handstand Push-ups : 5x6, rest 1:30
  • Fight Gone Bad

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