CrossFit Eglinton

Weekly Workouts

Week 13: Mar 26-Apr 1

Posted under: WOD

Hello fellow SXS’ers! This week we have another eventful week of workouts. Monday we revisit our bench press strength coupled with push-ups sure to get your chest fired up. Tuesday we work up to a heavy deadlift so please mobilize and come ready to lift. Wednesday’s pull up strength is one of my favorite way to build strength for pull ups which entails very strict low reps with added weight and adequate rest . Thursday is a conditioning day where we play around with some intervals. Friday and Saturday are both very different styles of partner WODs. Finally we close off the week with some more fun conditioning.

MON – Mar 26

Strength

4 rounds
Max Rep Bench press (135/95)
Rest 2 minutes
Max rep Push ups
Rest 2 minutes

WOD

20 Minute AMRAP
40 Cal Row
40 Wall Balls (20/14)
30 Cal Row
30 Burpees
20 Cal Row
20 Toes to Bar
10 Cal Row
10 Man Makers

TUE – Mar 27

Strength

Sumo Dead Lifts
* 20 minutes to work up to Heavy double.

WOD

5 RFT
9 Deadlift (135/95)
15 Box Jumps (24/20)

WED – Mar 28

Strength

Pull Ups 2-2-2-2-2-2-2-2
* 2 ways of doing this either work with a thin band or weighted with Dumbbell.
* 30-90 sec rest.

WOD

20 Minute AMRAP
10 Pull-ups
20 Push-ups
30 Squats

THU – Mar 29

Conditioning

5 Rounds
30 sec on/30 sec off
Max cal AM
Rest 2 minutes
—
5 rounds
30 sec on/30 sec off
Burpee
Rest 2 minutes
—
5 rounds
30 sec on/30 sec off
Sit-ups
Rest 2 minutes
—
5 rounds
30 sec on/30 sec off
Dumbbell Thrusters

FRI – Mar 30

Partner WOD

* 1 Lap Sled Push
** 100 KB Swings (40/30)
1 Lap Sled Push
100 Back squats (135/105)
1 Lap sled Push
100 Weighted Walking Lunges (30’s/20’s)

* Must push each other for 1/2 Lap.
** Split in two and one partner works at one time.

SAT – Mar 31

Strength

15,12,9,6
Strict Dips
Strict Press
* 2 minutes between sets.

Partner WOD

50 Toes to bar
500m Row
50 Sit ups
500m Row
50 Ball Slams (20/14)
500m Row
50 V-sits
500m row

* Partner does all 50 reps while other rows then switch.

SUN – Apr 1

A-30 sec Double Unders
B-30 sec Burpee
C-30 sec Squats
D-30 sec Push ups
E-30 sec Pull ups

WOD

A — rest 1 minute
A+B — rest 1 minute
A+B+C — Rest 1 minute
A+B+C+D — Rest 1 minute
A+B+C+D+E — Rest 1 minute
A+B+C+D — Rest 1 minute
A+B+C — Rest 1 minute
A+B — Rest 1 minute
A — DONE!!