Workouts for the Week February 19th – 24th

The Open starts THIS FRIDAY!  If you are planning on joining in the fun please get signed up asap so we can start planing judges, heats, etc.  Reminder that this coming Friday night we will be at CrossFit Staunton for their Friday Night Lights event.  You can still get it in Saturday morning at 9am or Sunday at 1pm if that does not work for you!  Also there will be no 5:30pm Friday evening class or Saturday 10am Class during the Open.

Now, on to the good stuff

Monday, February 19th


Back Squats

5 x 70%, 75%, 80%, 85% & 90%



As Many Rounds as Possible in 8 Minutes

3 Handstand Pushups (6 pushups)

6 Toes to Bar (6 situps)

9 Box Jumps 24/20

Workout Notes:  Choose scaling options that will allow for fast rounds…we should be sizzling by the end.


Tuesday, February 20th


1 Mile Run


5 Rounds

50 Double Unders (3:1)

20 Alternating Pistols (rig assisted or goblet squats)

10 Hang Cleans (165/115)

Workout Notes: Scale the run distance if a mile will take over 15 Minutes…we want to have something in the tank after we get back.  Note that scaling for doubles are 3:1 today, practice those double unders.  Please make the pistols look good (stay off your toes people…think squat therapy!).  Lastly, the hang cleans should be heavy but not done in singles.  Scale the weight if it comes to that.


Wednesday, February 21st


Every Minute on the Minute for 9 Minutes

Minute 1 – 3 Squat Snatch @ 70%

Minute 2 – 2 Squat Snatch @ 75%

Minute 3 – 1 Squat Snatch @ 80%

*repeat 3 times




Squat Snatch (135/95)

Chest to Bar Pullups

Workout Notes: Perfect form for strength and stay true to the percentages…should be challenging but no misses.  Today’s workout…go fast.


Thursday, February 22nd

As Many Reps as Possible in 3 Minutes
21/15 Calorie Row
21 Barbell Burpees
Max Overhead Squats (75/55)

rest 3 minutes

As Many Reps as Possible in 3 Minutes

18/13 Calorie Row
18 Barbell Burpees
Max Overhead Squats (95/65)

rest 3 minutes

As Many Reps as Possible in 3 Minutes

15/11 Calorie Row
15 Barbell Burpees
Max Overhead Squats (115/80)

rest 3 minutes

As Many Reps as Possible in 3 Minutes

12/9 Calorie Row
12 Barbell Burpees
Max Overhead Squats (135/95)

*courtesy of CFNE

Workout Notes: Scale the row or burpees if you’re not having time to finish…but should be challenging to get to the bar the first few rounds.  Row hard.


Friday, February 23rd


Split Jerks 6×2: Climbing in Weight



As Many Reps as Possible in 7 Minutes

Wall Balls

*At the top of every minute perform 5 Deadlifts (225/155)

*courtesy of Bergeron

Workout Notes: workout starts with wall balls, your first set of deadlifts will be at the 1 minute mark.  Can anyone go unbroken?



Saturday, February 24th

With a Partner

80 DB Front Squats (50/35)

60 Burpees Over the DB

40 DB Shoulder to Overhead

20 DB Thrusters

800m Run (together)

Workout Notes: May be partnering with one set of dumbbells pending numbers but will be a game time decision.  Make sure its Dumbbells that you can control!