Workouts for the Week

 In Crossfit, WOD



Strength – Single leg + Shoulder rotation
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked bumper plates or 8 inch box should work)
Rest 45 seconds
Barbell External Rotation x 8-10 reps @ 2111
Rest 45 seconds

For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 20/10kg. Plate Overhead


Strength – Lower Bend + Power
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Tall Box Jumps x 4-6 reps @ 15X1
Rest 3 minutes

Three rounds for time of:
10 Hang power snatch 50/35kg
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters


Three sets of:
Behind the neck Press x 6-8 reps @ 21X1
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds

Two sets for times of:
Row 500 Meters
25 Push-Ups with Hand Release
15 Hang Power Clean (42.5/30kg)
25 Wall Ball Shots
Rest 4 minutes


Four sets of:
Box Step-Ups x 6-8 reps @ 2111
Rest 45-60 seconds
Single-Arm Kettlebell Row x 10-12 Reps each arm @ 2010
Rest 45-60 seconds

Three sets for max reps of:
30 seconds of Double-Unders
30 seconds of Rest
30 seconds of Dumbbell Ground to Overhead
30 seconds of Rest
30 seconds of Row Sprint
30 seconds of Rest


Take 12-15 minutes and build to today’s 1RM Snatch

Freaks on Friday


In teams of three, with only one person working at a time, complete the following as quickly as possible:
1800 Meter Relay Run w/10kg Medicine Ball
100 Pull-Ups
200 Push-Ups
300 Squats
1800 Meter Relay Run w/10kg Medicine Ball

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