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Apr | 1

  • Front Squat 20-15-10-5

2

  • 20-15-10-5: Power Clean & Jerks and Bar Facing Burpees
  • 30-20-10: One Arm Dumbbell Snatch (Alternating)s and Toes-to-bars
  • 20-15-10-5: Kettlebell Swings and Burpees
  • 24-16-8: Alternating Dumbbell Snatches and AbMat Sit-ups

3

  • Back Squat : 3 Rep Max
  • Chipper: Rows, Shoulder-to-overheads, Rows and 5 more
  • Back Squat : 5 Rep Max

4

  • Hang Cluster : 2-2-2-2-2-2-2
  • Alt EMOM 15 mins: Kipping Pull-ups, Wall Balls and Ring Dips
  • Alt EMOM 15 mins: Jump Rope (Singles)s, Russian Kettlebell Swings and Push-ups

5

  • Power Snatch : 1 Rep Max
  • Every 1 min for 10 mins: Power Snatch
  • Chipper: Rows, Shoulder-to-overheads, Rows and 5 more

6

  • Deadlift 7-5-3-7-5-3
  • Every 2 mins for 10 mins: Assault Bike Calories and Slam Ball Over Shoulders
  • Hex Bar Deadlift 10-10-10-10-10

7

  • Shoulder Press 3-3-3
  • Push Press 3-3-3
  • Split Jerk 3-3-3
  • "Tabata" - Wall Balls : 8 x 20 secs / 10 secs

8

  • Front Rack Lunge 10-10-10-10
  • Front Squat 7-7-7-7-7
  • AMRAP 16 mins: Kettlebell Swings, Rows and Lateral Jump (Over Barbell)s

9

  • Squat Snatch : 1 Rep Max
  • Squat Clean & Split Jerk : 1 Rep Max
  • Morrison

10

  • Every 4 mins for 24 mins: Assault Bike Calories and Push Press
  • Push Press : 1 Rep Max
  • Shoulder Press 5-5-5-5
  • Push Press 5-5-5-5
  • Row 1000 m TT

11

  • FT: Hang Squat Cleans, Rows, Hang Squat Cleans, 8 and more
  • Front Squat 7-5-3-7-5-3
  • AMRAP 5 mins: Burpees and Hang From Pull Up Bars
  • AMRAP 3 mins: Burpees and Hang From Pull Up Bars

12

  • AMRAP 5 mins: Hang Power Cleans and Box Jumps
  • AMRAP 4 mins: Hang Power Cleans and Box Jumps
  • AMRAP 3 mins: Hang Power Cleans and Box Jumps
  • Row : 10x 200 m , every 3 mins

13

  • Overhead Squat 7-5-3-7-5-3
  • Every 1 min for 10 mins: Dumbbell Single Arm Shoulder To Overheads
  • AMRAP 10 mins: Russian Kettlebell Swings, Lunges and Jump Rope (Singles)s

14

  • Ski Erg : 5x 500 m , rest 3 mins
  • AMRAP 7 mins: Push Jerks, Chest-to-bar Pull-ups and Burpees
  • Trap Bar Deadlift : 10-7-5-10-7-5
  • "Tabata" - Sit-up (standard)s : 8 x 20 secs / 10 secs

15

  • Power Snatch : 1 Rep Max
  • Every 3 mins for 15 mins: Power Snatch (Touch & Go)s and Box Jump Overs
  • Bench Press 10-10-10
  • AMRAP 7 mins: Thrusters and Burpees

16

  • FT: Thrusters, Rows, Thrusters, 6 and more
  • Front Squat 10-5-10-5-10-5
  • Ski Erg : 2x 500 m , rest 4 mins

17

18

  • Front Squat 2-2-2-2-2
  • 30-20-10: Chest-to-bar Pull-ups and Box Jump Overs
  • Row 2 km TT

19

  • FT: Assault Bike Calories, Power Snatches, Assault Bike Calories and 7 more
  • Trap Bar Deadlift 10-10-10-10
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs

20

21

  • AMRAP 15 mins: Alternating Kettlebell Snatches, Handstand Push-ups and Jump Rope (Singles)s
  • AMRAP 35 mins: Rows, Reverse Sit Ups, Dumbbell Snatches and 5 more

22

  • The Chief

23

  • Thruster : 2 Rep Max
  • Every 1 min for 10 mins: Thrusters and Double Unders
  • Trap Bar Deadlift : 10-7-5-10-7-5

24

  • 3 RFT: Thrusters, Kettlebell Swings and Pull-ups
  • Shoulder Press : 10-7-5-10-7-5
  • 50-40-30-20-10: Air Squats, AbMat Sit-ups and Single Arm Dumbbell Shoulder-to-Overheads

25

  • Every 2 mins for 20 mins: Deadlifts, Lateral Burpee (Over Barbell)s and One Arm Kettlebell Overhead Squats
  • Deadlift : 1 Rep Max
  • Front Squat 7-7-7-7-7

26

  • Bulger

27

28

29

30

May | 1

2

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4

5