Weekly Workouts


“CrossFit Total”
Compare to January 7, 2019
Score is Sum of the Best of Each Lift
Back Squat
Shoulder Press

For Each Movement athletes will have 6 minutes for warm up sets and 6 minutes for 3 attempts to heavy.  Athletes have 3 heavy attempts only in the 6 minutes (every 2 minutes).  Class will immediately transition into the next movement.  This will take the entire class time


Gymnastics A Skill:
Tabata Tempo Blocked Push Ups
Tempo Blocked Push Ups 2-1-1-1 (Block the elbow with a DBELL)

Gymnastics B Skill
Tabata Tempo Strict Pull Ups
Strict Pull Ups 2 Seconds Drop Each Rep

4 Sets
500 M Row
400 M Run
30-Calorie Bike
Rest 2 Minutes


Power Clean + Front Squat + Power Jerk
Every 1:30 For 10:30 (7 Rounds) Climb in Weight

Partner WOD
8x200 M Relay (Partner A runs 200 then Partner B Runs Sub: 250 M Row)
30 Clean and Jerks @135/95, 115/75, 95/65
60 GHDSU or 100 AB Matt Sit ups
30 Clean and Jerks


Skills A
Every 30 Seconds for 5 Minutes
3 Burpees + 3 Perfect Push Ups
Rest 2 Minutes

Skill B
3 Rounds
2 Arm Overhead KBELL Carry Length of Rig and Back (Challenging Weight)

Grunt Work
5 Rounds Not For Time
5 Stone Ground to Over Shoulder
15 T2B or Sit Ups
Sled Pull Bear Crawl Men: 45s, Women: 25s (Coach Scale)
Rest 1 Minute or Until Stone is Available

3-Position Snatch (High Hang + Just Above the Knee + Full)
Every 1:30 for 10:30 Climb in Weight (Sub Clean and Jerk)
Focus and emphasize mechanics

Hero WOD
“Kevin Smith” 10 Minute Cap
30 Snatches Performance 155/105, RX 135/95,
Fitness 95/65, Sub Ground to Overhead (Clean and Jerk)

CrossFit Wilsonville