Workouts of the Week

 In Crossfit, WOD



Strength – Single leg + Shoulder rotation
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked bumper plates or 8 inch box should work)
Rest 45 seconds
Barbell External Rotation x 8-10 reps @ 2111
Rest 45 seconds

For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 20/10kg. Plate Overhead


Strength – Lower Bend + Power
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Tall Box Jumps x 4-6 reps @ 15X1
Rest 3 minutes

Three rounds for time of:
10 Hang power snatch 50/35kg
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters


Three sets of:
Behind the neck Press x 6-8 reps @ 21X1
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds

Two sets for times of:
Row 500 Meters
25 Push-Ups with Hand Release
15 Hang Power Cleans (42.5/30kg)
25 Wall Ball Shots
Rest 4 minutes


Four sets of:
Box Step-Ups x 6-8 reps @ 2111
Rest 45-60 seconds
Single-Arm Kettlebell Row x 10-12 Reps each arm @ 2010
Rest 45-60 seconds

Three sets for max reps of:
30 seconds of Double-Unders
30 seconds of Rest
30 seconds of Dumbbell Ground to Overhead
30 seconds of Rest
30 seconds of Row Sprint
30 seconds of Rest


Freaks on Friday


In teams of three, with only one person working at a time, complete the following as quickly as possible:
1800 Meter Relay Run w/10kg Medicine Ball
100 Pull-Ups
200 Push-Ups
300 Squats
1800 Meter Relay Run w/10kg Medicine Ball

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