Workouts of the Week

 In Crossfit, WOD



Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 x Box Jump overs (24″/18″)
15 x Thrusters (40/30kg)
20 x Toe To Bar

While one partner works through the round, the other must hold two Kettlebells fully extended overhead. If the Kettlebells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with Kettlebells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.


For Max Reps:
3 Minutes of Box Jumps (24″/18″)
1 Minute of Rest
3 Minutes of Kettlebell Swings (24/16 kg)
1 Minute of Res

3 Minutes of Thrusters (50/35kg)

1min rest

3mins of burpeess


For time:
60/40kg Clean and Jerk x 15 reps
Push-Ups x 30 reps
400 Meter Run
60/40kg Clean and Jerk x 10 reps
Push-Ups x 20 reps
400 Meter Run
60/40kg Clean and Jerk x 5 reps
Push-Ups x 10 reps










For time:
30 Overhead Squats (60/40kg)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (60/40kg)
600 Meter Run

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