Workouts for the Week March 12th – 17th

Another week to earn it…you get what you pay for and Monday presents another opportunity to maximize the return on investment.  Let’s eat!

Bring a Friend Day this Wednesday!


Monday, March 12th

CrossFit Open 18.3

2 Rounds for Time (14 Minute cap)

100 Double Unders (100 singles)

20 Overhead Squats (115/75)

100 Double Unders

12 Ring Muscle Ups (pullups)

100 Double Unders

20 Alternating DB Snatch

100 Double Under

12 Bar Muscle Ups (pullups)


Option B

As Many Rounds as Possible in 14 Minutes

6 Handstand Pushups

12 Burpees over the KB

18 KB Swings (1.5/1)



100 Pushups

100 Hollow Rocks

100 V-Ups

*Partition as necessary


Tuesday, March 13th


Back Squats

5 x 75%, 80%, 85%, 90% & 95%



As Many Rounds as Possible in 8 Minutes

15 Wall Balls

3 Squat Snatch (115/75)


Wednesday, March 14th

Bring a Friend Day

20 Minutes, with a Partner

Partner A: Complete 3 Rounds of “Toes to Bar Cindy”

5 Toes to Bar (5 knee tucks)

10 Pushups

15 Air Squats

Partner B: Accumulate Calories on the Rower while Partner A is working.  Score is rounds completed and Calories rowed.

Workout Notes: While Partner A is working Partner B will row as many calories as possible.  Once Partner A is finished they will then switch with Partner B.


Thursday, March 15th



Shoulder to Overhead (135/95)

Double Abmat Situps (20,18,16,etc)


Friday, March 16th


1 mile run warm up


Every Minute on the Minute for 16 Minutes

A) 7 Wall Balls + 7 Pullups

B) 15 Box Jumps

C) 7 Power Snatch + 7 Overhead Squats

D) 15/12 Calorie Row


Saturday, March 17th


With a Partner

1 Mile Run

24 Clean and Jerks (225/155)

800m Run

20 Clean and Jerks

400m Run

18 Clean and Jerks

*Both Partners run together, clean and jerk weight stays the same each round.