Workouts of the Week

 In Crossfit, WOD




Strength- Oly Development

In 12-15 minutes, build to a 3-RM Clean and Jerk

(reps must be completed within a 45 second window)

Perpetua 2015 quarterly Benchmark.
“Ten-Minute Capacity Test”
 For Max Reps (or Calories):
4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups
Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)


Strength – Upper Push and Pull

Three sets of:
Press x 3-4 reps @ 20X1

Rest 2 minutes

Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes

Push press


Strength – Lower Leg and Upper/Mid Stability

Four sets of:

Front Squat x 5 reps @ 21X1

Rest 90 seconds
Wall Climbs x 4/2
Rest 90 seconds

For time:

Row 1000 Meters

Overhead Walking Lunge x 20 steps (20/10kg)
Burpees on to Plate x 30 reps

Overhead Walking Lunge x 20 steps (20/10kg)

Run 800 Meters


Oly Development

Five sets of:
Hang Snatch + Snatch

Rest as needed between sets

“Swinging Annie”
 Rounds of 50, 40, 30, 20 and 10 reps of:
KB Swings

Anchored Sit-Ups



Four rounds for time of:
Row 400 Meters

Run 400 Meters

(This workout will be performed as a relay race in teams of three. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the work, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)


Community WOD

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on:
15 Burpee Box Jump-Overs (24″/20″)

20-Mountain climbers
25 Kettlebell Swings (32/24 kg)

30 Wall Ball Shots (10/6kg)


Restoration Day

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