CrossFit Eglinton

WOD

WEEK 1: Jan 2-8

Happy New Year!! We have some great workouts this week to welcome everyone back from the holidays. We have two benchmark workouts in “Whitten” on Wednesday and, an all time favourite the “Filthy Fifty” on Saturday. Were also working on our double under technique, as well as our kipping pull up technique. Were also adding in Man Makers on two separate days just to spice things up!

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WEEK 53: Dec 26-31

We hope everyone had a good holiday, and ready to burn it up at the gym. This week we go back to our regular strength program, doing sets of 5 reps on our big lifts. Were also testing are athletic ability on Wednesday with a max height hurdle jump. We have some core finishers as well to maintain good spine health and a strong midline. See you all the gym this week!

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WEEK 52: Dec 19-25

The holidays are upon us, but that doesn’t mean we can’t get the last few workouts of the year in. This week is a short week, so we have lots of variety in our workouts. Monday is a 2 WOD day, and on Wednesday were doing the benchmark WOD “Linda”. Were also practicing our Toes to bar technique as well as our double unders. Let’s finish this week strong!

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WEEK 51: Dec 12-18

We’ve got 3 weeks left in 2016 so let’s end the year strong! This week we have one benchmark WOD “Fight Gone Bad”, and another sweaty partner workout on Saturday.
Everyone has been doing well with the skill work, so we’ve got more cleans and handstand push ups to further develop these skills.

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WEEK 50: Dec 5-11

Amazing work from everyone last week on hitting new one rep maxes, and pushed themselves to the limit. This week were switching gears from our strength focus, to more of a endurance capacity training. Were also introducing two new movements this week in the dumbbell snatch, and the dumbbell swing. We also have on partner WOD on Saturday, and we’ll also be fine tuning our technique for our cleans on Tuesday. Let’s end the year strong and make an even bigger push in 2017!

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WEEK 49: Nov 28-Dec 4

One rep max week has arrived!! This week we will test our one rep maxes for the back squat, deadlift, strict overhead press, and the bench press. Make sure to record all these numbers down, as these are the numbers we will be using when calculating our percentages in future strength workouts. We will also continue working on our handstand push up, and clean techniques to further in grain these movements in our arsenal. We have one benchmark WOD this week “Cindy” on Saturday so be prepared to sweat!

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WEEK 48: Nov 21-27

The strength component for this week features sets of 8 reps with lighter loads. Let’s focus on working on our technique so that we can achieve great numbers when we test our 1 rep maxes on the deadlift, back squat and the strict press next week. We have two benchmark WODs “DT” and “Kelly” with a modification of rowing instead of running for “Kelly.” We have core finishers to further develop a strong midline for injury prevention and strength in our big lifts.

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WEEK 47: Nov 14-20

This week features a lot of skill work including, overhead squats, cleans, handstand push ups, and kipping pull ups/toes to bar. Were still working with our 5 rep range for our strength movements, so record the weights used for future reference. Were working on something a little different on Thursday in which your math, and strategy will be tested. This week we have one benchmark WOD on Saturday the “Filthy Fifty” so be prepared to sweat.

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WEEK 46: Nov 7-13

This week we go back to our sets of 5 reps, in regards to our strength movements. We’re also introducing the kipping pull up/kipping toes to bar technique, and also working on our handstand push ups to further develop our gymnastics skills. We have two benchmark WOD’s in “Lynne” and “Jackie” as well as some core finishers to keep our bodies strong and healthy.

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WEEK 45: Oct 31-Nov 6

The holiday season is fast approaching so let’s finish the year strong. This week features some max reps on strength movements, as well as a two benchmark WOD day on Saturday. We have some longer workouts this week to further build our fitness.

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