Workouts for the Week April 16th – 21st

Some feedback I’ve been taking after looking over the whiteboard the past few weeks:

The weeks we provide “workout notes” please take a second to read them if you currently are not doing so.  They typically include what I call a “desired stimulus”.  That means how weights/movements should feel or be approached in a given workout.  If you’re not finishing in the provided time cap, this is not an “Rx”.  Just because you can complete certain movements at a specific weight but then need a 2 minute recovery is never a desired stimulus in Crossfit unless the rest is built in.  I can promise you that you’ll get a greater return on investment by scaling and saving some energy for other movements than doing it Rx and not finishing.  I understand that sometimes we underestimate how difficult certain workouts may be…but let’s aim for the low side vs adjusting on the fly.  The timecap is not there to speed up class…its there to protect the stimulus.  Intensity is what allows us to see results and progress.  Find an option that will let you put the hammer down and over time as our tolerance increases we can add the heavy loads back to the workout if we are ready.

Monday, April 16th

Coach Scrub’s Birthday Workout

200m Run

33 Wall Balls

200m Run

33 KB Swings (1.5/1)

200m Run

33 Abmat Situps

200m Run

33 Box Jumps

200m Run

33 Double Unders (66 singles)

200m Run

33 Pushups

200m Run




Hollow Rocks

*20 second L hold on the paralettes/rig/boxes/rings after each set (5 total sets)

Workout Notes:  Be sure to wish coach scrub a happy birthday!  She has agreed to buy anyone who participates in her workout a beer from jack browns of their choice (kidding!).  This should be done as close to unbroken as possible.  Push the runs harder than normal and see how fast you can get through this one!


Tuesday, April 17th


Back Squat Max Make-up Day


Every Minute on the Minute for 20 Minutes

Odd- 15/12 Calorie Row

Even- 15 Abmat Situps



As Many Rounds as Possible in 7 Minutes

10 Dumbbell Hang Clean and Jerk (5 on each arm) (50/35)

30 Double Unders (90 singles)

Workout Notes:  Short time domain = speed.  How hard can we go for 7 Minutes?  The hang clean and jerks should be done in sets of 5 at the least and unbroken before switching arms.  As soon as you set down the KB grab your rope and get spinning!  This is one of those “sizzle like bacon” when we are done.


Wednesday, April 18th

With a Partner Complete the Following:

1 Mile Run

40 Handstand Pushups

20 Squat Snatch (135/95)

800m Run

30 Handstand Pushups

15 Squat Snatch (165/115)

400m Run

20 Handstand Pushups

10 Squat Snatch (185/125)

Workout Notes: Runs done together, the rest done one at a time.  The last 2 rounds of snatches should be heavy and done in singles is expected.  If you miss more than 2-3 times scale the weight.  You may also scale the run distance…we want the runs to be aggressive rather than 100% recovery…this 85% output here.

Thursday, April 19th


2000m/1700m Row

30 Deadlifts (275/185)

50 Barbell Burpees

*18-20 min cap

Workout Notes: Singles on the deads is a “no go” at the beginning of this workout…should be light enough that you can string a few together.  The last 15-20 burpees should be a sprint…you can rest when you’re finished.  And remember, just because you can do 275/185 a few times means you should….we want to move with haste.

Friday, April 20th

With a Partner Complete the Following:

1000m Row

80 KB Swings

-2 min rest-

1000m Row

60 Toes to Bar

-2 min rest-

1000m Row

40 DB Thrusters (50/35)

Workout Notes:   Sharing the workout so let it rip!  Get uncomfortable on the rower especially with the built in 2 minute Breaks!  Make the thrusters look good…small sets with quick transitions is acceptable.


Saturday, April 21st

Running “Cindy”

As Many Rounds as Possible in 20 Minutes

5 Pullups

10 Pushups

15 Air Squats

200m Run

Workout Notes: Solo Saturday…just don’t be a rig hog 🙂  move to the other side of the gym to complete your pushups and squats.  Have fun and break a good sweat!