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27

  • 5 RFT: Ski Ergs, Kettlebell Swings, AbMat Sit-ups and Burpees

28

  • 3 RFT: Split Jerks and Jump Rope Singles

29

  • Front Squat : 5-5-5-5-5
  • Front Squat : 5-5-5-5-5

30

  • Every 5 mins for 30 mins: Strict Pull-ups, Pull-ups, Handstand Push-ups and Alternating Pistols
  • 10-8-6-4-2: Wall Balls and Knees-to-elbows

31

  • 5 RFT: Deadlifts, Hang Power Cleans and Rows
  • Push Press 10-10-10
  • 15-12-9: Goblet Squats and Push Press

Feb | 1

  • Squat Snatch : 1 Rep Max
  • Squat Clean & Split Jerk : 1 Rep Max
  • 21-15-9: Hang Power Cleans and Pull-ups

2

  • AMRAP 15 mins: Push-ups, Air Squats and Dumbbell Box Step Overs

3

  • 5 RFT: Shoulder Press and Rows
  • Ski Erg : 5x 500 m, rest 5 mins

4

  • Front Squat 7-5-3-7-5-3
  • AMRAP 6 mins: Box Jump Overs, Pull-ups, Box Jump Overs and Toes-to-bars
  • FT: Wall Balls, Farmer Carries, Single Arm Dumbbell Shoulder-to-Overheads and 9 more

5

  • "Tabata" - Ski Erg : 10 x 30 secs / 1:30
  • Push Press : 2 Rep Max
  • AMRAP 20 mins: Pull-ups, Push-ups and Air Squats
  • 3 RFT: Hang Power Cleans and Wall Balls

6

  • Lifting: Hang Power Snatches, Hang Squat Snatches and Hang Power Snatches
  • Hang Power Clean : 3-3-3-3-3
  • Alt EMOM 10 mins: Hang Power Cleans and Lateral Burpee Over Bars

7

  • 5 RFT: Assault Bike Calories, AbMat Sit-ups and Handstand Holds
  • Deadlift : 1 Rep Max

8

  • Row 5 km TT
  • 6 RFT: Dumbbell Box Step Overs, Sit-ups and Single Unders

9

  • 3 RFT: Pull-ups and Thrusters
  • 4 RFT: Toes-to-bars and Kettlebell Swings
  • 3 RFT: Handstand Push-ups and Hang Power Cleans
  • Front Squat : 5-4-3-2-1

10

  • Squat Clean : 1 Rep Max
  • Row : 4x 100 m, rest 3 mins
  • AMReps 5 mins: Strict Pull-ups

11

  • Shoulder Press : 7-7-7
  • Push Press : 5-5-5
  • Push Jerk : 3-3-3
  • 20-15-10-5: Wall Balls and Toes-to-bars
  • Deadlift : 3-3-3-3-3

12

  • Power Snatch : 1 Rep Max
  • Every 45 secs for 6 mins: Power Snatches and Box Jump Overs

13

  • Front Squat : 1 Rep Max

14

  • Row : 15x 45 secs , rest 1:15
  • Bench Press 3-3-2-2-1-1

15

  • Alt EMOM 12 mins: Hang Clusters and Assault Bike Calories
  • Every 1 min for 10 mins: Push-ups and AbMat Sit-ups
  • Front Squat : 3-3-3-3-3

16

  • Shoulder Press 3-3-2-2-1-1
  • AMRAP 20 mins: Goblet Walking Lunges, Mountain Climbers and Forward Lean Rest (FLR)s

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28

Mar | 1

2