Workouts for the Week

 In Crossfit, WOD




Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 2-3 mins

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)


Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

Best thing to do here is to choose three exercise and perform a skill set. For

Example 1:
“Three sets, not for time, of:
Pull ups x 5
Wall climbs x 3
Hollow Hold/Rock x 30 secs”

Example 2:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Push ups x 5
Pistols x 3-5 reps each leg”

Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press (45/30kg)
Kettlebell Swings (24/16kg)
Hand Release Push-Ups


In teams of two, partners alternate whole sets to complete 5 sets each of:
10/6kg Wall Ball Shots x 20 reps
100/60kg Unbroken Deadlift x 10 reps
50 Double Unders
Post loads and times for each round.

The Weight for the Deadlift should be something you can do with sound mechanics and Unbroken. Around 50-60% of you 1rm is about right here.


Five sets of:
Push Press x 3-5 reps
Rest 2 minutes

Three rounds for time of:
HPC + Push Press x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps


Freaks on Friday


In teams of three, complete five sets for max reps of:
Wall Ball Shots x 60 seconds
Box Jump Overs x 60 seconds
Burpees x 60 seconds
Rest 60 seconds

Teams get one Wall Ball and one Box. Team members will all start on a station rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

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