CrossFit Eglinton

Weekly Workouts

WEEK 50: Dec 18-24

Posted under: WOD

The Holidays are approaching and our programming this week will help you maintain your fitness levels throughout all your celebrations and festivities. This week we have tones of variety. Tuesday our program includes a Kettle Bell complex that will get your heart rate up and Wednesday we have an SXS style mini-Murph workout that has rowing instead of running outside. Thursday’s WOD, AKA “Deadman Walking” probably because of how you will feel after it is over. Friday’s strength will include some tempo training to help develop and build some upper body strength. And finally just before Christmas, we have a “Filthy Fifty”. We hope you see you all this week before the holidays!

Monday – Dec 18

Strength

Push Press 8-8-8
Dumbbell Row 8-8-8 (per arm)
1 mins front plank after each set

WOD

21,18,15,12,9,6,3
Pull Ups
Front Squats (105,75)

TUESDAY – Dec 19

Conditioning

12 Min AMRAP
12 cal Row
1 Lap Sled Pushes
12 cal assault bike

WOD

KB Complex
10 rounds
10 KB swings(35,25)
10 KB Goblet squat
10 KB Deadlift
1 min rest

WEDNESDAY – Dec 20

WOD

SXS style Mini-Murph Benchmark Workout

* For time:
1000m row
100 Pull Ups
100 Push ups
100 Squats
100 Sit-ups
1000m row

THURSDAY – Dec 21

Conditioning

2 ROUNDS
50 Ball Slams
* Every broken set do 10 burpees
* Rest exactly 1.5 mins and repeat

WOD

10 Deadlift (185/135)
15 burpee over bar
15 Deadlift
15 burpee over bar
20 Deadlift
15 Burpee over bar
25 Deadlift
15 Burpee over bar
30 Deadlift
15 burpee over bar

FRIDAY – Dec 22

Strength

3 rounds
10 Tempo Garhammers (bring legs down for 5 seconds)
10 temp push ups (go slow 3-5 seconds on the way down)
5 tempo pull ups (same as push ups)

WOD

30,20,10
DB snatch (45,25)(per arm)
Cal Assault

SATURDAY – Dec 23

WOD

10,9,8,7,6,5,4,3,2,1
Back squats (%65 1RM)
* 1/2 Lap of sled pushes after each set

Finisher

2 rounds
Hanging L-Sit 30 seconds
30 TRX Knee tucks
30 Total 1/2 Turk

SUNDAY – Dec 24

WOD

Filthy Fifty Benchmark Workout

* For time:
50 Box jump (24 inch box)
50 Jumping Pull-ups
50 Kettlebell swings (35 lbs)
50 Walking Lunge (50 steps total)
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double unders