CrossFit Eglinton

WEEK 36 Sept 11- Sept 17

Posted under: WOD

This week we have some longer grinding workouts. We start the week of with a 20 mins EMOM with box jumps and thrusters. Were also re introducing the jump squat on Wednesday when we test our muscular endurance and, aerobic capacity. Friday’s workout is all about grip when we do toes to bars and pull ups with a farmer walk penalty for broken sets. On Saturday we have a partner workout when we do the bencmark WODs in “Grace” and “Fran.” The following day on Sunday were introducing a new movement in the split jerk.

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WEEK 35 Sept 4- Sept 10

Posted under: WOD

This week we have workouts that will test our different energy systems. We have sprint workouts, longer conditioning pieces, and a variety of strength workouts that will push our muscular endurance. On Saturday we will have a long partner workout, and on Sunday we have a longer partner row, as[…]

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WEEK 34 Aug 28- Sept 3

Posted under: WOD

This week we have a few conditioning pieces in the form of a long partner row, a 3 round max effort sprint on the assault bike, and a 1 mile run on the WOD for Saturday. We introduced the barbell snatch technique last week, and everyone has been doing amazing, so this week were picking up where we left of when we do a snatch workout on Sunday. Everyone has been pushing their fitness but don’t forget to get some mobility work in before or after class to keep your bodies happy and healthy. See you all at the gym this week.

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WEEK 33 Aug 21- Aug 27

Posted under: WOD

This week we have more of a strength focus, as well as working on our technique. We have more olympic lifts in our workouts this week, with a focus on balance on our snatches on Wednesday. We also have a 3 rep max clean from the hang position. On Thursday we have a 1.2 km med ball run, and a short but effective metcon that includes handstand push ups, calories on the bike and alternating jump lunges. We finish the week of with a benchmark classic in “Linda” featuring 3 movements (deadlift, bench press, clean), to test our strength and muscular endurance.

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WEEK 32 Aug 14- Aug 20

Posted under: WOD

Were pushing the conditioning as well as our muscular endurance this week. We have a few running workouts starting on Monday when we do a running and wall ball couplet. On Tuesday we get to test both the anaerobic and aerobic systems with a max calorie bike as well as a 7 mins max burpee. We are also working a lot on our olympic lifting this week starting on Wednesday when we do a few 7 mins EMOM’s. We finish of the week with back to back benchmark WOD’s in Isabel and Grace.

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WEEK 31 Aug 7- Aug 13

Posted under: WOD

This week were working on our endurance with the workouts being long and challenging. We have a tough couplet on Monday with thrusters and burpees, and a long endurance workout on Tuesday with skipping, rowing, and running. This week we have 3 long workouts, one on Wednesday, another on Friday, and the last one being on Sunday.
We’ve also been seeing great results with our olympic lifting especially on the cleans, so this week were introducing a new movement in the barbell power snatch. Were also adding a new body weight movement in the chest to bar pull ups.

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WEEK 30 July 31- Aug 6

Posted under: WOD

This week were incorporating some max rep work in some of our strength movements, to build more strength, muscular endurance and increase work capacity. We start the week with a partner WOD to increase our conditioning, when we do some interval rowing sprints. On Wednesday we will further develop our olympic lifting technique when we do some power cleans and dumbbell snatches. We end the week with a long partner WOD.

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WEEK 29 July 24- July 30

Posted under: WOD

This week were introducing a benchmark WOD as well as working on some of our technical movements. Were working on our cleans on Wednesday, double unders on Thursday, and were doing some ring dips on Friday. On Saturday were doing the benchmark WOD “Bear Complex” which is a very spicy workout. We end the week with some deadlifts and 400M med ball runs.

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WEEK 28 July 17- July 23

Posted under: WOD

We are getting some sun this week, so we have two running WODs on Monday and, on Thursday. The previous week we did a barbell tabata and, due to its potency we are bringing it back this Wednesday. On Thursday we have some timed 500M rowing intervals with a run penalty, and the following day we have a burpee race with a partner. We end the week strong with “Diane” on Saturday and a long chipper WOD on Sunday.

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WEEK 27 July 10- July 16

Posted under: WOD

This week we are working on some of our compound lifts, paired with some accessory movements to strengthen the target areas. We are also working on our olympic lifts this week. On Tuesday we have some cleans, and on Wednesday we have dumbbell snatches on the WOD. On Friday we have a spicy couplet, pairing rowing and body weight bench press. We end the week strong with some barbell tabata. See you all the new space!!

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