Workouts of the Week

 In Crossfit, WOD



Strength – Squat + Dynamic Pull
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes

Met Con
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (60/40kg)


Strength – Upper Press
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes

Met Con
Complete as many rounds and reps for quality in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar


Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

Met Con.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes


Strength – Single Leg
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Ring Rows – Get as horizontal as possible
Rest 30 seconds

Met Con
Rounds of 15, 12 and 9 reps for time of:
(recommended weights 60/40kg)


Freaks On Friday


In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

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