Workouts for the Week

 In Crossfit, WOD



Lower Squat + Pull

Four sets of:

Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 90 seconds


In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots

200 Meter Run
 (This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)


Upper Press + Strict Gymnastics

Four sets of:

Bench Press x 6-8 reps @ 20X1

Rest 90 seconds
Strict Toes to Bar x 6-8 reps @ 2010

Rest 90 seconds

For time:
10 Burpees
1 Pull-Up

9 Burpees
2 Pull-Ups
. . . and so on, down to,
1 Burpees
 10 Pull-Ups


OLY Development
Take 12-15 minutes and build to a heavy Power Clean


Five sets for times of:

70/45kg Power Clean x 5 reps

24″/20″ Box Jumps x 15 reps
Rest 2 minutes


Five sets for times of:
100/70kg. Deadlift x 10 reps

Push-Ups x 15 reps

Run 400 Meters
Rest 3.30 minutes


Lower Single Leg + Upper pull

Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 3011

Rest 90 seconds
Pendlay Rows x 4-6 reps
Rest 90 seconds

 For time:

Row 1000 Meters
20 Handstand Push-Ups
30 Overhead Squat (50/35kg)
40 Pull-Ups
50 Double-Unders
Post results for 1000 Meter Row and total time for completion


Community Workout.
In teams of 4, complete 4 rounds each of:

500 Meter Row

25 Wall Ball Shots
400 Meter Run
25 Burpees
Each team member will start on a different station. Teammates may not rotate to the next station until everyone has completed their required reps/distance.

Coach’s will help here with scaling and selecting teams

Recent Posts

Leave a Comment