CrossFit Eglinton

Weekly Workouts

Week 12: Mar 19-25

Posted under: WOD

Hey Gang! This week we continue our beach body WOD instalment on Monday this time for our Abs and 🍑 which is sure to be fun. Tuesday we work on our push press strength as well as adding some Australian pull-ups to help gain strength to tackle pulls ups. We also have two very challenging partner words for Wednesday and Sunday. Thursday’s strength portion is going to be a front rack complex in an EMOM form. Friday we added some accessory work to keep our bodies healthy and strong for our lifts. Hope to see everyone this week well rested and well fed.

MON – Mar 19

Beach Body Party 2

Circuit 1
10,9,8,7,6,5,4,3,2,1
Single leg Romanian Deadlifts
Bulgarian split squats
Banded Goblet squats
Lateral leg lifts
Donkey kicks

Circuit 2
50 sit-ups
5 push ups
60 sec plank
5 push ups
30 sec side plank (Right side)
30 sec side plank (Left side)
5 push ups
60 sec plank
5 push ups
50 sit-ups

TUE – Mar 20

Strength

Push Press: 5-5-5-5
Australian Pull-ups: 10-10-10-10

WOD

100 Double-unders
21 cal Row
9 Push Press (135/95)
15 cal Row
15 Push Press
9 Cal Row
21 Push Press
100 Double-unders

WED – Mar 21

Partner WOD

2 Minutes per station:
Wall Balls//wall sits
Walking Lunges//Split squat Hold (1 minute per leg)
Pull ups//Seated overhead plate hold
Kettlebell swings//Plank Hold
Sit Ups//Goblet squat hold

* If partner B Breaks hold Both have to do 5 burpees.

THU – Mar 22

Strength

5 rounds of E3MOM
2 Pause Front squats (with 3-second pause at the bottom)
2 Front squats (no pause)
6 Front rack back lunges (total)
* 2 options for weight you can either start moderate and Build Up or 135/95.

WOD

TABATA:
Double Under/Single Under
Dying bug/Mountain climbers
AB
Russian Twist/Hallow hold

FRI – Mar 23

Accessory Work

3 rounds:
10-12 Face pulls
10-12 Hammer curls or pronated curls
10-12 Laying tricep extension
10-12 (per side) Lateral leg raises

WOD

1 minute on/ 0:30 off:
Spin Bike
Sled push and Pull
Row
Slams

SAT – Mar 24

Strength

Barbell Roll Out 10-10-10-10
Romanian Dead lifts 15-15-15-15

10 Minute AMRAP #1:
Row for meters

10 Minute AMRAP #2:
10 Hand release push ups
10 Toes to bar
10 Cal AB

SUN – Mar 25

Partner WOD

With a partner Complete the following Girls:
1-Karen:150 Wall Balls (20/14)
2-Angie: 100 Pull ups, 100 Push ups, 100 sit ups, 100 squats
3-Grace: 30 Clean and Jerks (135/95)
* Only one partner works at a time.