CrossFit Eglinton

Weekly Workouts

WEEK 43: Oct 17-23

Posted under: WOD

We are continuing with the couplets for our strength portion of the workouts, and maintaining some skills in regards to pull ups, handstand push ups and double unders. We have one partner workout at the end of the week and also doing a classic benchmark chipper the “Filthy Fifty.”

MONDAY – Oct 17

Strength

Front Squat 5-5-5-5
Weighted Lunge 10-10-10-10 (Per Leg)
(Do Lunges immediately after each set of Front Squats)

WOD

For time:
75 Burpees
(Every mins do 3 Deadlifts (185/135lbs)

Finisher

Accumulate 5 mins in a plank hold

TUESDAY – Oct 18

Strength

Bent Over Barbell Row 10-10-10-10
Row 250M-250M-250M-250M
(Do 250M row immediately after each set of Barbell Rows)

WOD

27-21-15-9
Wall Balls
Box Jumps (24/20”)
Calorie Row

WEDNESDAY – Oct 19

Strength

Bench Press 5-5-5-5
HSPU 5-5-5-5
(Do Handstand Push Ups immediately after each set of Bench Press)

WOD

AMRAP 10 Mins:
Increasing Reps 3,6,9,12,15….
Pull Ups (TRX Rows x 2)
T2B (K2E)
Hand Release Push Ups

Finisher

3 Rounds:
12 V-Ups
12 Hollow Rocks
12 Sit Ups

THURSDAY – Oct 20

Technique

Double Unders

WOD

50 Box Jumps (24/20”)
50 Jumping Pull Ups
50 Kettleball Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lbs Bar)
50 Sit Ups
50 Wall Ball Shots
50 Burpees
50 Double Unders

Filthy Fifty Benchmark Workout

FRIDAY – Oct 21

Conditioning

WOD

SATURDAY – Oct 22

WOD For time as a 2 person Team

100 Back Squats (95/65lbs)
100 Calories Assault Bike
100 Push Press (95/65lbs)
100 Calories Rower
100 Thrusters (95/65lbs)

Finisher

50 Weighted Sit Ups
(Hold a plate behind your neck as you do your sit-ups)

SUNDAY – Oct 23

Strength

5 Rounds of Max Reps Pull Ups
(rest 2 mins in between each set)
(scale to bands or jumping pull ups if necessary)

WOD for Time

30 Man Makers (45/20 lbs Dumbbells)
Man Maker
1 Push Up
1 Dumbbell Row L Arm
1 Push Up
1 Dumbbell Row R Arm
1 Push Up
Stand Up with Dumbbell and press overhead)