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30

  • Front Squat 3-3-3
  • 3 RFT: Wall Balls, Pull-ups and Handstand Push-ups
  • 4 RFT: Muscle-ups, Hang Squat Cleans, Toes-to-bars and Wall Balls
  • 4 RFT: Deadlifts, Bar Muscle-ups, Shoulder-to-Overheads and One Arm Dumbbell Snatch (Alternating)s
  • 4 RFT: Handstand Walks, Overhead Squats and Double Unders

31

  • Thruster : 2 Rep Max
  • Every 1 min for 10 mins: Thrusters and Double Unders
  • Alt EMOM 15 mins: Toes-to-bars, Handstand Push-ups and Wall Balls

Aug | 1

  • 3 RFT: Thrusters, Kettlebell Swings and Pull-ups

2

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

3

  • Bulger

4

5

  • 14-12-10-8: Toes-to-bars, Inverted Burpees and Kettlebell Swings

6

7

  • Front Squat 10-7-5-3-3-3
  • 3 RFT: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating)s and Dumbbell Squats

8

9

  • Pull-up (kipping)s : Max Set

10

  • 5 RFT: Bear Complexes, Toes-to-bars, Bear Complexes, 3 and more

11

  • Row 500 m TT

12

  • Shoulder Press : 10-7-5-3-3-3
  • AMRAP 15 mins: Squat Cleans, Burpee Box Jump Overs, Russian Kettlebell Swings and Double Unders

13

  • Split Jerk 3-3-3

14

  • Alt EMOM 20 mins: Kettlebell Swings and Double Unders
  • 10-8-6-4-2: Wall Balls and Push-ups

15

  • Every 4 mins for 32 mins: Hang Power Snatches, Toes-to-bars and Row Calories

16

  • Dead Stop Front Squat : 1-1-1-1-1-1-1
  • 21-15-9: Deadlifts and Push-ups

17

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19

20

21

22

23

24

25

26

27

28

29

30

31

Sep | 1

2