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28

29

  • AMReps 40 mins: Row Calories, Push-ups, Alternating Lunges and AbMat Sit-ups

30

  • Run 5 km TT
  • Every 2 mins for 20 mins: Back Squat
  • Shoulder Press : 3-3-3-3-3

Jul | 1

  • Alt EMOM 10 mins: Kip Swings and Squat Holds
  • Alt EMOM 10 mins: Reverse Sit-ups and Pull-up Holds
  • Alt EMOM 10 mins: One Legged Squats and Handstand Holds

2

  • 5 RFQ: V-ups, Superman Rocks, Hollow Holds, and Superman Holds
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • 3RM Hang Power Clean
  • 15 mins RemReps: Hang Power Cleans, Push-ups, Hang Power Cleans and...

3

  • FT: Down Ups, Thrusters, Down Ups and 7 more
  • Deadlift : 7-7-7-7-7
  • Every 2 mins for 10 mins: Front Squat

4

  • AMRAP 7 mins: Kettlebell Swings and Dumbbell Push Press
  • AMRAP 7 mins: Thrusters and Strict Pull-ups
  • AMRAP 7 mins: Alternating Dumbbell Snatches and Strict Toes-to-bars

5

  • Run 7K
  • Row : 4x 2000 m, rest 5 mins

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Aug | 1