CrossFit Eglinton

WOD

WEEK 49: Dec 11-17

This week for some of the strength portion of the program will include the 10-Set Method. The 10-Set Method or otherwise known as German Volume Training will be for bench press on Monday and Squats on Thursday.

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WEEK 48: Dec 4-10

This week our workouts have a lot of variety and a lot of core work included in 3 of the WODs. The strength portion will be a classic 5 sets of 5 reps for thrusters on Monday, Sumo deadlifts on Tuesday. Tuesday we will also really try and hone in[…]

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WEEK 47 Nov 27- Dec 3

This week we are working on our 3 rep max for our strength movements, followed by accessory work. On Tuesday we are testing our weighted pull ups followed by a long partner workout with deadlifts, burpees, push press and toes to bar. On Thursday we are establishing a 1 rep max power clean, and doing the “Bergeron Beep Test” that will test our endurance. We end the week with a conditioning piece when we do sled pushes, burpees and ball smashes. See you at the gym this week!!

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WEEK 46 Nov 20- Nov 26

This week we have couplets for our strength portion of the workout. On Wednesday we have deadlifts and walking lunges, followed by a push/pull workout when we do a total of 2000M on the rower, with push ups and push presses in between. We also have a 3 round conditioning piece on Thursday when do do single unders, ball smashes and burpees, and a longer EMOM for 20 mins on Saturday. We end the week with a partner workout doing 5000M on the rower as a team, while the other partner holds a wall sit. Lets finish the week strong and see you all at the gym.

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WEEK 45 Nov 13- Nov 19

This week we are doing higher reps on our strength portion of the workout, with the weights increasing every round. We also have two conditioning pieces this week, on Thursday we work on our anaerobic capacity, and on Friday we work our aerobic system when we do a 2000 meter row for time. We have a long WOD on Saturday, and we finish this week of with a grip intensive workout on Sunday.

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WEEK 43 Oct 30- Nov 5

This week we maintain the volume of high reps on our strength portion of the workout, as well as the WODs. We start the week with a strict press and dip couplet for sets of 10, and a classic 21-15-9 workout to get our heart rate going. On Tuesday we test our grip strength when we do a triplet of pull ups, cleans and toes to bar, and were on our second week of 20 rep max back squats on Thursday. We finish the week of with a long partner workout on Saturday and we get to work on our overhead squats on Sunday.

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WEEK 42 Oct 23- Oct 29

We start the week with a pair of EMOM’s, on Monday we have an alternating EMOM with thrusters and toes to bar, and on Tuesday we have another alternating EMOM with calorie row and burpees. On Wednesday we have a couplet with ascending reps on the bench press and descending reps on the pull ups. We will also be testing our 20 rep max on the back squat on Thursday so be prepared for the legs to burn. On Saturday we have a long 5 round WOD, and on Sunday we will test our muscular endurance with unbroken wall ball sets, and we will also test our aerobic capacity with assault bike intervals.

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WEEK 41 Oct 16- Oct 22

This week were adding a lot more volume to our workouts so be prepared to come in and have a good sweat. We start the week with a movement that requires strength, balance, and mobility with some overhead squats and we are pairing it with a movement that works on our uni lateral strength in the Bulgarian split squat. On Wednesday we have yet another tough partner workout with the opposite partner holding a stress position in the front rack hold. On Thursday we get to work with the new sleds for our conditioning piece, and we finish the week with a tough muscular endurance workout on Saturday, and some toes to bar and power snatches on Sunday.

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WEEK 40 Oct 9- Oct 15

We hope everyone had a good thanksgiving and ready to hit the gym strong this week. This week we have a partner workout on Wednesday with the opposite partner holding a static stress position. On Thursday we test our anaerobic threshold when we do a combination of 3 quick, but intense conditioning pieces. On Saturday we have an SXS classic when we have a fill in the box workout, we didn’t post the movements but it will be a fun and tough workout. On Sunday we combine body weight movements with barbell cycling work when we do the benchmark WOD’s “Cindy” and “DT”

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WEEK 39 Oct 2- Oct 8

This week we have a lot of accessory work to go with our big lifts. On Monday we build our leg strength and muscular endurance when we pair walking lunges with wall sits. We are also adding the long jump to our workout for Monday, to help with our athleticism and explosive power. Tuesday we have a AMRAP with power cleans paired with front squats and burpees, and on Thursday we re test our 500M row time. We finish the week off with a longer strength portion on Saturday and a re test on our 7 minute burpees, and on Sunday we are re testing the Hero WOD “DT.”

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