CrossFit’s Weekly WODs

Monday: OHSQ’s, Pull-ups, and DB Overhead Lunges

Tuesday: Snatch Balances and Hip Extension Work – come train!

Wednesday: Bench Presses and 400m Row Sprints

Thursday: Cleans 95/65, Deadlifts 95/65, Bent Over Rows 95/65, Presses 95/65,  and a Run

Friday: 18.3

Saturday: Team workout to be determined 🙂


Weightlifting Conjugate:

Monday: Speed Strength Snatch

Snatch from 12″ Blocks 4×2 70%, 4×2 75%, 4×2 80%

Safety Squat Bar on Back, Box Squat 10×2 65% of Low Box Max +25% chains, wide stance

Forward Banded SN Romanian Deadlift 5×5

40 jumps Vest + PVC SN

Banded GM’s 200x

Banded Ab Mat Sit-ups 4×25


Tuesday: Sleds Work Session

Sleds Work
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Max Effort Lower Body

Close stance Low box Chains Straight Bar for Max

Rack Pull with bands 5×3

Walking Resist Twist w/ Band 5×5/side

Unweighted Strict Hypers 200x


Friday: Lower Body Accessories

Belt Squats 5×10

Walking Lunges Overhead 5×12/side

Reverse Hypers Angle with Bands 180lbs 2 1” Bands 4 sets

Banded Pull-Throughs 5×20

Hollow Rocks do 100


Saturday: Max Effort Upper Body

3 Chains/side Full Bench -Duffalo Bar (DB)

Close Grip 3 Board 3×12

Seated Cable Row 5×10 band it

Underhanded Straight 5×10


Sunday: Rest


Conjugate Powerlifting:


Weighted Vest use your arms

Above Parallel Box Squat, Normal Stance, Duffalo Bar

45 degree GHD Barbell Hip Extension 5×8

Hip and Back Extensions 5 Sets

Freedom Marching 4×75

Cable Oblique Crunches 3×15/side



Close Grip Bench Press Against Chains K: 2/side

Flat DB Bench 3 sets max reps with K:40’s

Rope Cable Extensions 5×10

DB Rows 5×10

Underhanded Straight 5×15

KB Shot Puts, set up right, reverse it hard!



Weighted Vest use your arms 30 seated jumps

Reverse Hypers 5×12

L-Hang Holds 10 Max Effort Holds

Banded 200x hamstring curls

Do 100-200 of them Banded triceps Extensions



Normal Stance, Straight Bar Box Squat with Chains 12×2 K: 155 and 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Glute Ham Raises 5 sets

Sideways Sled Marching 200m K: 2

Allen Lift 5×8



Duffalo Bar Straight Weight 8×3, K: 100

Band Resisted Dips 4 sets

Decline Elbows Out DB’s 4 sets

Low Row on the Belt Squat 5×8

100 Barbell Rows pick a weight and get it

Band Rotators 3x burning/side