Wednesdays 1st July 2015 – WOD

30th June 2015


As some of you may remember at the beginning of the year we had our first ever test week, the purpose of this week is to undertake a number of different physical tests across the main fitness domains, these workouts are all recordable and measurable. The purpose of this week is to gain an understanding of your current strengths and weaknesses in the gym, whilst also creating and recording some benchmarks that we can re-visit and re-test periodically.

It is great practice to record and track your workouts and achievements such as Rep maxes, gymnastic capabilities, PB’s and classic Crossfit workout times and results. That way when these workouts and movements are repeated you can gauge how much you have improved!

We would just like to give a shout out to Reebok Crossfit Thames who program a very similar and successful test week, their program provided the inspiration for us to adopt the concept in the gym.

Good luck, Record your results and lets get that PB bell ringing!


Explosive Power Test

In 16 mins:

  • First 8 mins
  • In pairs find your fastest shuttle sprint 5- 10 – 15m (1 work, 1 rest)
  • Second 8 mins
  • In pairs find your max height box jump (use PVC pipe if needs be), or max distance broad jump (3 jumps)



Power Endurance Test

13.2 10 min AMRAP :

  • 5 Shoulder To Overhead @ 52.5 / 35kg
  • 10 Deadlifts @ 52.5 / 35kg
  • 15 Box Jumps @ 24 / 20″
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