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  • Tracks
  • CrossFit Park City WODs
Sun Mon Tue Wed Thu Fri Sat

27

28

  • Murph

29

  • Beyond the White Board is a ClusterF...... AMRAP 5 mins: Row Max Distances
  • Ask for more Sandbags, and you shall receive... AMRAP 5 mins: Sandbag Over Shoulders and Sandbag Bear Hug Carries
  • OMG ANOTHER 5 Minute Rowing Interval AMRAP 5 mins: Row Max Distances
  • This'll work out those Murph squats real nice AMRAP 5 mins: Sled Drags and Backwards Sled Drags

30

  • (Insert CrossFit Snatch Joke/Pun Here) Snatch Balance With Pause : 1 Rep Max
  • Everyone's Favorite Weight Lifting Movement Every 2 mins for 10 mins: Overhead Squat

31

  • Nowhere for the glutes to hide... AMRAP 8 mins: Front Rack Lunges and Bar Facing Burpees
  • Do Your Homework (Accessory Work) 3 RFT: Banded Pull Aparts and Band Assisted Inverse Curls

Jun | 1

  • Grip It and Rip It 3 RFT: 400 m, Alternating Dumbbell Snatches and Toes-to-bars
  • BROgramming of the week 3 RFT: Barbell Lat Pullovers and Dumbbell Tricep Roll Backs

2

  • You though you were safe from bikes...that's cute...Partner 1 FT: Assault Bike Calories, Power Snatches and Burpee Pull-ups
  • You though you were safe from bikes...that's cute...Partner 2 FT: Assault Bike Calories, Clean & Jerks and Burpee Chest-to-bar Pull-ups
  • You though you were safe from bikes...that's cute...Partner 3 FT: Assault Bike Calories, Thrusters and Burpee Bar Muscle-ups

3

4

  • Find Your 1 RM in 20 min Back Squat 1 Rep
  • AMRAP 12 mins: Power Cleans, Strict Handstand Push-ups, Toes-to-bars and Bar Facing Burpees

5

  • Split Jerk 1-1-1-1-1-1-1
  • Single Arm Dumbbell Row 10-10-10
  • Single Arm Dumbbell Shoulder Press 10-10-10

6

  • FT: Chest-to-bar Pull-ups, Overhead Squats and Double Unders

7

  • Teams of 2 FT: Sled Drags and Double Kettlebell Front Rack Carries

8

  • 3 RFT: Thrusters, Ring Muscle Ups and 400 m

9

  • Teams of 2 AMRAP 15 mins: Deadlifts, Hang Power Cleans and Push Jerks

10

11

  • 2 RFT: Handstand Walks and Dumbbell Walking Lunges
  • 21-15-9: Row Calories and Echo Bike Calories

12

  • Front Squat 2-2-2-2-2

13

  • Glen

14

  • Alt EMOM 21 mins: Back Squats, Echo Bike Calories and Rests

15

  • Bench Press 5-5-5
  • 7 RFT: Pull-ups and Box Jumps

16

  • FT: 2x Rows; 2x Wall Balls and Farmers Walk (Kettlebell)s

17

18

  • 10 x AMReps 1 min: Burpee Over Bars and Power Snatches

19

  • Run and rest. AMRAP 20 mins: 400 m

20

  • AMRAP 12 mins: Echo Bike Calories, Thrusters and Bar Muscle-ups

21

  • Sumo Deadlift 5-5-5-5-5

22

  • Barbara

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