Workouts of the Week

 In Crossfit, WOD



Four sets of:
Clean x
(rest 10 seconds between each single)
Rest 2-3 minutes

Met Con
Three sets for times of:
250 Meter Row
10/6kg Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes


Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

Met Con
Three rounds for quality of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run


Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

Met Con
Complete as many quality rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 m
Burpees x 10 reps
Double-Unders x 30 reps


Met Con
Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps
Rest 4 minutes between sets

(On the Push ups the chest must hit the floor and full lockout at the elbow for the rep to count.)


Take 15 minutes and build to a heavy Clean and Jerk

Freaks on Friday


Team Met Con
In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
5 Burpees
7 Box Jump Overs
9 Goblet Squats

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