Workouts for the Week

 In Crossfit, WOD


***REMINDER: Please submit your Open 15.1 scores before 10:00pm TONIGHT!***

Strength – Lower Bend and Upper Press
Three sets of:

Deadlift x 6-8 reps

Rest 90 seconds

Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed dip station)

Rest 90 seconds


Against a 3 minute running clock, complete as many rounds and reps as possible of:
70/50kg. Deadlift x 12 
Hang Power Clean x 9
Jerk x 6
Burpees x 3
Rest three minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.


Pick 2-3 Gymnastic movements and practice them for 20 mins
Some ideas for

Push ups
Assisted Pull up

Handstand Practice
Muscle Up Progression

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 8 Front Squats (60/40kg)

Minute 4 – 12 Chest-to-Bar Pull-Ups

Strength – Upper Press and Pull
Five sets of:

Shoulder Press x 2-4 reps @ 21X1

Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds


Complete rounds of 21, 15 and 9 reps for time of:
50/35kg Shoulder to Overhead

(take the bar from the ground, not a rack)


Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible:
Row 300 Meters

50 Double-Unders

15 Toes to Bar/20 Hanging knee raises
Note times for each of the five sets individually.


OPEN 15.2

(Please be ware if you need to be judged on CF Open 2015 you should come to FRIDAY NIGHT LIGHTS and not in class. It is not possible for coach to judge athletes in class due they need to able to have eyes on everyone and there is a time constraint to get the class done inside the hour. If you can’t make FRIDAY NIGHT LIGHTS please contact your COACH. Thank you for understanding.)


Team WOD

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
Pull-Ups x 5 reps

Burpees x 5 reps
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters

Heavy Kettlebell Swings x 15 reps

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