Workouts for the Week

 In Crossfit, WOD

The Tribal clash team getting tucked into a well deserved recovery meal. Team placed really well. Congrats guys


Strength/Lower + Upper pull
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (10/6kg)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps


Strength/Oly intense
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

Three rounds for time of:
60/40kg Ground to over head  x 10 reps
300 Meter Run


Strength/Upper Push Strict – Test
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

(please note when you see test always log your weight, time or score)

Two rounds for time of:
500 Meter Row
Barbell Thrusters x 25 reps
Pull-Ups x 15 reps


Strength/Bend +dynamic push
Four sets of:
Deadlift x 4-6 reps @ 3111
(Release tension for 1 sec at the bottom of every rep and set)
Rest 20 seconds
Push-Ups x Max Reps @1010
Rest 3 minutes

Three sets for max reps of:
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Hang power clean  (55/35kg)
15 seconds or Rest


Freak on Friday


Team Community WOD
In teams of three, complete five rounds for time of:
Row 1000 Meters
90 Double-Unders
50 Clusters (42.5/30kg)
45 Box Jumps

Only one member of the team may be working at a time, and no member of the team may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.. The key to quick times is communication and quick transitions.

Sunday  – CF + recovery

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