• Tracks
  • CrossFit eo - Sport
  • CrossFit eo - Health
  • CrossFit eo - Competition
Sun Mon Tue Wed Thu Fri Sat

26

  • AMRAP 35 mins: 1000 m, Turkish Get-ups, Ring Rows and 2 more
  • AMRAP 20 mins: Row Calories, Burpees, Russian Kettlebell Swings and Burpees
  • FT: Deadlifts, Wall Balls, Deadlifts and 6 more
  • Squat Clean & Split Jerk : 1 Rep Max
  • FT: Pull-ups and Assault Bike Calories

27

  • Front Squat Pause 1-1-1-1-1-1-1

28

  • 5x AMRAP 2 mins: Push-ups, Slam Balls and Russian Twists

29

  • Hang Power Clean : 5-5-5
  • AMRAP 7 mins: Pull-ups, Burpees, Hang Power Cleans and Thrusters
  • Front Squat : 2-2-2-2-2
  • "Tabata" - Ski Erg Calories : 8 x 20 secs / 10 secs

30

  • AMRAP 35 mins: 1000 m, Pull-ups, Push-ups and Air Squats

31

  • Chipper: Row Calories, Wall Balls, Sit-ups and 2 more

Jun | 1

  • 3x AMRAP 2:30: Jumping Alternating Lunges and Ring Rows
  • 3x AMRAP 2:30: One Arm Dumbbell Push Press and Air Squats
  • 3x AMRAP 2:30: Bumper Plate Ground-to-Overheads and Burpee Onto Plates

2

  • Hang Power Clean 2-2-2-2-2
  • 5 RFT: Hang Power Cleans, Handstand Holds and Rests

3

  • 3 RFT: Rows and Clean & Jerks
  • AMRAP 7 mins: Dumbbell Front Squats, Dumbbell Push Press and Pull-ups
  • AMRAP 7 mins: Burpees, Sit-ups and Dumbbell Thrusters

4

  • 5 RFT: Handstand Walks, Pull-ups, Air Squats and Russian Kettlebell Swings
  • Bench Press : 2-2-2-2-2

5

  • Front Squat : 1-1-1-1-1
  • "Tabata" - Ski Erg Calories : 8 x 20 secs / 10 secs
  • 20-15-10-5: Shoulder-to-overheads, Bar Facing Burpees and AbMat Sit-ups

6

  • Burpee Toes-to-bars : 100 Reps for Time
  • Hang Power Clean 3-3-3
  • 4 RFT: Front Squats, Russian Kettlebell Swings, Push-ups and Hang Power Cleans

7

  • 5x AMRAP 3 mins: Row Calories, Double Unders and Thrusters

8

  • AMRAP 20 mins: Bear Crawls, Box Step-ups, Bear Crawls and 3 more

9

  • AMRAP 40 mins: 1 km, Alternating Dumbbell Snatches, Pull-ups and Air Squats
  • AMRAP 40 mins: 1 km, Russian Kettlebell Swings, Sit-ups and Air Squats

10

  • Row : 5x 500 m, rest 2 mins

11

  • Hang Power Clean 2-2-2-2
  • Chipper: Power Cleans, Front Rack Lunges, Push Press and Bar Muscle-ups
  • Front Squat : 1 Rep Max

12

  • Adrian
  • AMRAP 20 mins: Goblet Squats, Push-ups, Air Squats and Row Calories

13

  • 7 RFT: Forward Rolls, Seated Shoulder Press, AbMat Sit-ups and Dumbbell Box Step-ups

14

  • Deadlift : 3-3-3-3-3
  • Alt EMOM 21 mins: Floor Press, Ring Rows and Rests

15

16

17

  • Front Squat 7-7-7-7-7

18

19

  • AMRAP 20 mins: Strict Pull-ups, Strict Handstand Push-ups and Alternating Dumbbell Snatches
  • AMRAP 20 mins: Strict Pull-ups, Push-ups and Alternating Dumbbell Snatches

20

  • Front Squat : 10-10-10-10
  • AMRAP 30 mins: 1000 m, Thrusters, Burpees and Pull-ups

21

  • AMRAP 7 mins: Dumbbell Push Press and Double Unders

22

  • 21-15-9: Row Calories, Wall Balls and AbMat Sit-ups

23

  • Every 5 mins for 30 mins: Toes-to-bars, Front Squats, Lateral Burpee Over Bars and 2 more
  • 5 RFT: Ski Ergs, Russian Kettlebell Swings, AbMat Sit-ups and Burpees

24

25

  • AMRAP 20 mins: Strict Ring Muscle-ups, Double Unders and Air Squats
  • Row 10000 m TT

26

  • Every 1 min for 30 mins: Power Clean

27

28

29

30

Jul | 1

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5

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