CrossFit Eglinton

Weekly Workouts

Week 15: Apr 9-15

Hello everyone! We hope everyone is enjoying the challenge so far and this week’s workouts are sure to keep you motivated. We have great variety with our strength components focusing on maximum failure with our pull-ups, walking Lunges and bench press. Also, our WODs are many different styles from a burpee EMOM on Monday, a kettlebell complex AMRAP on Tuesday, to an ascending rep challenge with sprints and wall balls on Friday. I hope to see everyone this week. Also please notify us if you need any alternatives due to injuries or discomfort and ensure that you do not push through pain because this will never ensure safe healing. We are able to give you alternatives that will keep your workout challenging AND safe.

MON – Apr 9


Turkish get ups
* 12 minutes Build to your heavy double (per side).


20 Minute EMOM:
5 burpees

TUE – Apr 10


100 Front Rack walking lunges
* Every time you break must do 20 cals on the assault bike.


6-minute AMRAP:
15 Kettlebell swings
12 Goblet squats
9 Per side jump overs

WED – Apr 11

Partner WOD

Row Cindy Row

30 min AMRAP – partner
5 pull-ups
10 push ups
15 air squats
* One partner rows 400m while the other performs the AMRAP. Switch after every 400m and take over where the other person left off.

Beach body TABATA Style

Side planks
Dying bug

THU – Apr 12


3 rounds:
Max rep: Supinated bent over row (95/65)
Max rep: Pull-ups


Four Score

4 Rounds, on the 4:00
18/14 cal AB or row
15 front squats (95/65)
12 Box Jumps

FRI – Apr 13


100 Bench press (95/65)
* 20 cals rowing every time you break.


Ascending 15-minute AMRAP
1 Wall Ball (20/14)
1 Shuttle run
2 Wall balls
2 Shuttle run
3 Wall Ball
3 Shuttle run

SAT – Apr 14


5 rounds of 45 on/ 45 off:
Strict Hanging knee raises
Box jump overs
Bicep Curls
Alternating Dumbell Snatch

Beach Body 🍑 Finisher

3 rounds
15 Lateral leg lifts
15 Donkey Kicks
15 Fire hydrants

SUN – Apr 15


100 Doubleunders
50 Sit-ups
25 Deadlifts (135/105)

80 Doubleunders
40 Sit-ups
20 Deadlifts

60 Doubleunders
30 Sit-ups
15 Deadlifts

40 Doubleunders
20 Sit-ups
10 Deadlifts

20 Doubleunders
10 Sit-ups
5 Deadlifts