Workouts for the Week August 7th – 12th

2 heavy bangers to start off the week!  Also, this Thursday is BRING A FRIEND DAY!

Monday, August 7th

Strength – 15 Minutes

5×2 Squat Cleans @ 70-80%


Workout – 16 Min Cap

3 Rounds for Time

10 Front Squats (185/135)

20 Chest to Bar Pullups

50 Double Unders (100 singles)

*Courtesy of CFNE

Workout Notes: The squat cleans during strength can be done as two quick singles.  This workout should be heavy and challenging.  Pick a weight that pushes you…may need to be broken up into a few sets but try to minimize the breaks.  Chest to bar should be strung together as long as possible…a few singles at the end of a set is ok.


Tuesday, August 8th


20 Minutes with a Partner complete the Following:

3 Rounds of “DT” (135/95)

600m Run

2 Rounds of “DT”  (155/105)

400m Run

1 Round of “DT” (185/135)

200m Run

Max Round of “DT” with remaining time (205/145)

DT = 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks

Workout Notes:  I won’t tell you guys where this workout came to me but I will disclose I was seated when it really came to fruition.  The mold did come from an old Bergeron workout but I’m most excited about how this breaks down.  EACH partner will do 3 rounds, alternating after a full round, then complete the run together.  This stays the same throughout the workout until the final Max Effort portion.  Once you get here you can break up the rounds however you like.  You can do half and half on the deads, same on the cleans, etc.  You should setup for this workout where you are climbing in weight each round with the final rounds being heavy and most likely unable to be done unbroken.  Cash out on some core if there is time.


Wednesday, August 9th


Back Squat

10 sets of 3 reps @ 80%




Calorie Row

KB Swings (2/1.5)

Workout Notes: Sprint it out!  Go as hard as you can on this one…you can rest when you’re done 😊


Thursday, August 10th

Bring a Friend Day!

As Many Rounds as Possible in 16 Minutes

5 Burpees

10 Wall Balls

15 Abmat Situps

Workout Notes:  Great workout to introduce someone to CrossFit.  Bring a buddy and get after it!


Friday, August 11th


*20-25 Minutes to Practice Gymnastics movements of your choice (handstand pushups, kipping/butterfly pullups, kidding toes to bar, muscleups, etc.)

Turn this into an Every Minute on the Minute if you are lacking direction or ask a coach to help you with technique.  If you’re struggling on what to do try this on for size…

18 Strict HSPU
rest 1 min 
15 Strict HSPU
rest :45 
15 Strict HSPU
rest :30 
12 Strict HSPU
rest :15  
9 Strict HSPU
*doesn’t have to be unbroken



8 Minute Ladder

3 Thrusters (95/65)

3 Toes to Bar (knee tucks)

6 Thrusters

6 Toes to Bar

9 Thrusters

9 Toes to Bar


Workout Notes:  Take advantage of this gymnastics time.  Ask a coach for help if you’re lacking direction.  Today’s workout should have you peaking as time is about to expire…don’t come out too hot or it will be a long 8 minutes.


Saturday, August 12th

With a Partner, For Time

40 Handstand Pushups (45lb plates) Scaled:60 Pushups

60 Hang Snatch (95/65)

80 Box Jump

1 Mile Run (Together)

Workout Notes: Grab a friend and share the sweat!  Make sure you find a weight that you can really cycle through the snatches and be realistic when doing the handstand pushups…they should not be singles.