CrossFit Eglinton

Weekly Workouts

WEEK 23 June 5- June 11

Posted under: WOD

This week we have a lot of rowing work hitting three different energy systems. On Monday we have more of a paced row, on Tuesday we have a fast 1000M partner row, and on Wednesday we combine both pacing and speed on a 3 round burner. This week we have a running WOD on Friday, and a spicy wall ball/burpee workout to round of the week on Sunday.

MONDAY – June 5

Strength

10 Floor Press
10 TRX Rows
8 Floor Press
10 TRX Rows
6 Floor Press
10 TRX Rows
4 Floor Press
10 TRX Rows
2 Floor Press
10 TRX Rows
*increasing weight every set of floor presses

WOD

3 Mins Assault Bike
3 Mins Row
3 Mins Burpees
3 Mins REST
2 Mins Assault Bike
2 Mins Row
2 Mins Burpees
2 Mins REST
1 Mins Assault Bike
1 Mins Row
1 Mins REST

TUESDAY – June 6

Strength

E2MOM for 6 Sets- 1 Power Clean+ 3 Front Squats
*increasing weight every set

Partner WOD

Complete as a two person team:
Row 1000M
100 Toes to Bar
100 Front Squats (135/95lbs)
100 Weighted Sit Ups (25/15lbs plate)
Row 1000M

WEDNESDAY – June 7

Strength

Deadlift 5-5-5
*increasing weight every set
*2 Laps farmers walk after each set

WOD

3 Rounds
8 Deadlifts (185/135lbs)
16 Box Jumps
24 Calorie Row

Finisher

2 Rounds
30 Hollow Rocks
30 Second Hollow Hold

THURSDAY – June 8

Strength

10 Push Press
8 DB Row (per arm)
8 Push Press
8 DB Row (per arm)
6 Push Press
8 DB Row (per arm)
4 Push Press
8 DB Row (per arm)
2 Push Press
8 DB Row (per arm)
*increasing weight every set of push presses

WOD

3 Rounds
2 Lap Walking Lunges (1 lap is gym length and back)
50 Air Squats
25 KB Swings

FRIDAY – June 9

Conditioning

3 Rounds
20 Calorie Assault Bike
10 Burpee Box Jump

WOD

2 Rounds
900M Run (around the block)
50 Double Unders (150 Single Unders)

SATURDAY – June 10

Strength

Weighted Back Lunge 8-8-8 (per leg)
Weighted Step Up 8-8-8 (per leg)

WOD

3 Rounds
20 Toes to Bar
10 One Arm DB Push Press (per arm)

SUNDAY – June 11

Strength

Barbell Floor Press 8-8-8
Pull Ups 8-8-8
*2 laps farmers walk with dumbbell overhead after each set

WOD

For time
15-1 Burpee (descending reps)
1-15 Wall Balls (ascending reps)

Finisher

2 Mins Front Plank