CrossFit Eglinton

Weekly Workouts

Week 42: Oct 15-21

Posted under: WOD

No preamble this week either. Let’s get right to the good stuff!

MON – Oct 15

Strength

Barbell lateral lunges: 10-10-10-10
Barbell floor Glute ham raises: 10-10-10-10

WOD

For time:
30 cal AB
30 Burpees
30 Wall balls (20/14)
30 Plate sit-ups
30 Kettlebell swings

TUE – Oct 16

WOD

Every 8 minutes for 32 minutes:
400m run
40 Double unders
20 Pull ups

Core Finisher

Banded bicycle crunches: 20-20-20-20
Sea saw into pike: 10-10-10-10
Hanging leg swings over hurdle: 10-10-10-10

WED – Oct 17

Partner WOD

In teams of 2 complete 100 reps of the following:
2 Deadlifts
1 Hang clean
1 Front squat
1 Push press

Finisher

Butt Burner

THU – Oct 18

WOD

Circuit 1
Every two minutes for 6 minutes:
20 Dumbell walkings lunges (go heavy the final set as this should not be performed without a struggle).

Circuit 2
Complete as many rounds and reps as possible in 5 minutes of:
20 Sit-ups
10 Air Squats

Rest 1 minute

Circuit 3
Comple as many rounds and reps as possible in 5 minutes of:
5 man makers
10 box jumps

Rest 1 minute

Circuit 4
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes 2 Bar
10 Push-ups

FRI – Oct 19

Strength / Technique

Kipping pull ups
Ring drills

Team WOD

In teams of 3 complete 3 rounds of:
350 meter row
– Rest station
20 total dumbbell snatches (50/35)
– Rest station
20 pull ups
– Rest station

Teams will do it conga line style including the rest station.

SAT – Oct 20

WOD

1 minute on/1 minute of 3 rounds:
Burpees
Wall balls (20/14)
Sleds
Plank
Dumbell box step overs

SUN – Oct 21

Strength

Barbell back squats w/ 10 second pause at the bottom: 8-8-8-8

WOD

6 rounds:
30-second Med ball side wall balls (R)
30-second Rest
30-second Med ball side wall balls (L)
30-second Rest
30-second Pistol squat (R)
30-second Rest
30-second Pistol squat (L)