Workouts for the Week

 In Crossfit, WOD



Strength – Lower/Power
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x
(rest 3 seconds between each jump – step down after each jump)
Rest 2 minutes

Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes


Strength – Testing
Take 15 minutes to build to a 1-RM Clean & Jerk
(New to Oly lifting then use the time to practice clean and Jerk technique under coach’s guidance)

Five rounds for time of:
60/40kg Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps


Strength – Upper Pull
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters


Strength – Lower bend/upper push/single leg/Overhead press

Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Alternating Reverse Lunges with KB/DBs x 10-12 reps each leg @ 2010
Rest 90 seconds
Overhead Press with KB/DBs x 8-10 reps @ 2010
Rest 90 seconds


Freaks on Friday – Hollween party


Community WOD

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (35/22.5kg)
15 Kettlebell Swings
Only one partner may be working on the triplet at a time, and the other partner will be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

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