Workouts for the Week March 20th – 25th

Finally a day we can run…unfortunately the rest of them aren’t that great so lets squeeze as much out of those rowers as we can 🙂

Sidenote, I told Lauren “seems like a lot of burpees this week…” her response: “that’s OK, momma likes burpees”

send her your thanks 🙂

Reminder that this Friday night is our Crossfit Open Finale!  Mashita will be at The Rock for Friday Night Lights starting at 6pm!

Monday, March 20th


CrossFit Open 17.4

As Many Reps as Possible in 13 Minutes

55 Deadlifts (225/155)

55 Wall Balls

55 Calorie Row

55 Handstand Pushups



As Many Reps as Possible in 13 Minutes

55 Split Jumps

55 Burpees

55 Situps

55 Pushups



6 Minutes Tabata

Odd: Arch Holds

Even: Flutter Kicks


Tuesday, March 21st

Jasmine Smith Athlete of the Month Workout

5 Rounds

7 Pullups

7 Ball Slams

7 Squat Snatch (95/65)


1 Mile Run


Wednesday, March 22nd


Front Squat 5×3: Climbing in Weight



5 Rounds for Time

50 Double Unders (100 singles)

5 Front Squats (185/135)


Thursday, March 23rd

20 Minutes to Complete:

5 Rounds of

7 Strict Handstand Pushups (25lb plates)

10 Burpee Pullups

With remaining time:

Max Calories on the Rower

*Score is total calories Rowed


Friday, March 24th


As Many Rounds as Possible in 12 Minutes

10 Calorie Row

15 Power Snatch (75/55)



With a Partner

100 Burpees for time


Saturday, March 25

Partner “DT”

10 Rounds, Alternating

12 Deadlifts (155/105)

9 Hang Cleans

6 Shoulder to Overhead