Workouts for the Week

 In Crossfit, WOD



Strength – Lower Squat + Upper Pull
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, 1 second pause at the top to ensure full extension)
Rest 90 seconds

For time:
40 Wall Ball Shots
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots
300 Meter Run


Oly Development
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 5 reps
(perform as high as possible for the 5 reps , step down to ensure safety)
Rest 3 minutes

Three sets for max reps of:
60 seconds of Shoulder to Overhead (50/35kg)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest


Strength – Upper Push + Strict Gymnastics
Five sets of:
Press x 2-3 reps @ 20X1
Rest 30 seconds
Toes to Bar x 8-10 reps
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes

Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Push Ups
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)
Rest 60 seconds between sets and pick up where you left off


Five sets for times of:
350 Meter Row
10 Dumbbell Ground to Overhead (20/15kg)
5/3 Wall Climbs
Rest 4 minutes


Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…

Complete as many rounds and reps as possible in 10 minutes of:
60/40kg. Power Clean x 5 reps
60/40kg. Thruster x 5 reps
Burpees x 10 reps


Community WOD
In teams of 3, with only one person working at a time, complete:
200 No Push Up Burpee Box Jump Overs
1600 Meter Med Ball Relay Run
300 Push-Ups
1600 Meter Med Ball Relay Run
400 Squats
1600 Meter Med Ball Relay Run


Restoration Day

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