Weekly Program


Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier.

Our metcon also progresses through the same format as last time. But this week the rest periods are reduced from 30 to 15 seconds.

30 seconds on/20 seconds off:

  • Box jumps
  • Overhead squats
  • Push Press
  • Calorie Row



Upper body strength will be the focus on Tuesday in the form of dips and pull ups. The EMOM stays at 10 minutes total so go for more reps than last week.

Tuesday’s metcon is a ladder of 15-10-5-5-10-15 of:

  • Deadlift
  • Dumbbell push jerks
  • 10 minute timecap



Wednesday’s session will begin with the front squat, building up to a 5 rep max. Try to go a bit heavier than last week if possible. This will be followed by 3 sets of 5 reps at 80% of the weight for the 5RM.

The metcon is a team workout consisting of as many rounds in possible of 17 minutes of:

  • 40 double kettlebell cleans
  • 40 toes to bar
  • 40 double kettlebell squats
  • 40 pull ups
  • 40 kettlebell shoulder to overhead

Double kettlebell movements can be tricky. Make sure to rack the kettlebells in the correct position when doing the clean, front squat and shoulder to overhead. The correct position is in the picture on the left, not the right.


The strict handstand push up is the focus of Thursday’s session.

EMOM 12 minutes:

  • bench press
  • 16 step ups
  • 8 bent over rows

EMOM 12 minutes:

  • 8 strict press
  • 10 double kettlebell lunges
  • 8 upright rows

The bent row is a an exercise for the back, similar to a ring row in that it is a horizontal pulling movement. In the bent row the bar should pass the knees in the bottom position and be pulled towards the belly button. If the bar does not pass the knees, it usually means the torso is too upright. In the picture below you can see the correct version positions.

Try to avoid the positions seen in this picture (too upright and bar pulled towards the chest).


After last Friday’s marathon metcon we have a team effort this week. As many rounds as possible in 35 minutes of:

12 rounds of:

  • 6 dumbbell snatches
  • 6 pull ups
  • 4 syncro burpees
  • 10m partner carry


  • 60 pull ups
  • 60 thrusters
  • 120 double unders
  • 60 overhead lunges
  • 120 double unders
  • 60 toes to bar
  • 60 box jumps




Bring your Valentine

What could be more romantic than training with your beloved on Valentine’s Day? So we are preparing with love a long Team of 2 WOD, a 100% love Playlist and a Prosecco glass. More infos here.

07 or 08.03.20

Mobility & Breathing seminar

Learn to breathe better by working on your mobility with simple and effective breathing exercises to be applied before/during/after training. This seminar will be given by Pauline Provost at 1227. More information here.


Teams of Two Competition

Our first competition of the year for the Crossfit GVA community will take place on March 15th at 1227. It will be in teams of two, 100% female, male or mixed. More info here.

12, 20 & 26.02

Movement Clinics with Pauline Provost

One-hour classes in small groups to work on the mobility of a specific movement. 3 dates are scheduled for now at 1227. More info here.