Workouts for the Week of June 5th – 10th

“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise,” -Greg Glassman

to summarize, intensity is being comfortable with being uncomfortable and that discomfort—doing 5 more reps when all you want to do is stop—is how you become fitter.

Monday, June 5th


As Many Rounds as Possible in 20 Minutes

200m Run

3 Bar Muscle Ups (5 strict pullups)

6 Burpees



Durante Core

3-5 Rounds of:

10 V-Ups

10 Hollow Rocks

10 Russian Twist

10 second Hollow Hold

Workout Notes: Going long to burn off the weekend fun.  If you come in from a run and there is not an open bar for muscle ups start with the burpees.  If you are doing muscle ups in singles with breaks in between be courtesy and let others jump in…basically, if you come off the rig that spot is now free game 😊 in and out of the gym, sharing is caring!  If you want to start with muscle ups then scale to pullups that is also fine, just don’t continue failing. 


Tuesday, June 6th


Back Squat

10 x 4@72.5%



3 Rounds for Time

250m Row

12 Squat Snatch 65/45

21 Pushups

Courtesy of Crossfit Mainsite

Workout Notes: This will be a horse race…blink and you’ll miss it.  Scale the snatch to make sure its fast.  For ladies the bar will start below the knee.  You can use a male bar or female bar with 5’s if we have enough plates.  10 minute cap at the most….go fast.


Wednesday, June 7th


Find a Heavy of the Following for the Day:

3 Strict Press

3 Push Press

2 Push Jerks

*Compare to totals from May 10th*



5 Rounds for Time

12 Toes to Bar (1:1 knee tucks)

12 Deadlifts (225/155)

*inspired by Spealler

Workout Notes:  A very “grippy” workout so be smart when breaking up your sets, you don’t want to get to grip failure those early sets.  Pick a deadlift weight that can be done at least 6 at a time…neither movement should be done in singles.  Enjoy the pump!


Thursday, June 8th


With a Partner, For Time

60 Front Squat (135/95)

100 Bar Facing Burpees (space permitting)

140 Box Jump Overs

Workout Notes: Breaking up the week with some help from a friend.  The squats should light and done in decently-sized sets (no less than 5).  Bar Facing is a burpee we do not get to do very often do to space restrictions but we’ll give it a try, if space is an issue we will change this back to lateral burpees over the bar.  The box jump should be a height you can move over with ease, each jump shouldn’t be living on a prayer…pick a height you can cruise over and stay moving.


Friday, June 9th

“2 for 1 Friday”



3 Rounds for Time

400m Run

21 KB Swings (1.5/1)

12 Pullups

-At the 15 Minute Mark-


Handstand Pushups

Clean and Jerks (135/95)

Workout Notes: One of my favorite crossfit benchmark workouts.  Try for RX if you’re close, just don’t underestimate the impact of the KB swings on your pullups.  Whatever time you have after you finish Helen to the 15 Minute mark is your rest.  Part deux will really get the shoulders going….be smart taking break before hitting failure.  Make these movements look good and stay true to the standards even under fatigue!


Saturday, June 10th

As Many Rounds as Possible in 18 Minutes

With a Partner

21/18 Calorie Row

18 Wall Balls

15 Burpees

Workout Notes:  No secrets here…partner up and hit it hard!