Workouts for the Week September 4th – 9th

Reminder that the 10am Saturday class is BACK starting this Saturday September 9th

Monday, September 4th

Happy Labor Day!

Partner “Nate”

As Many Rounds as Possible in 20 Minutes

2 Bar Muscle Ups (4 Pullups)

4 Handstand Pushups (1:1 Pike Pushups)

8 KB Swings (2/1.5)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Workout Notes: Sharing the sweat on a Monday.  Ideally, this will be relay style.  That being said if you really need to alternate the movements that’s fine.  These rounds should be short so if its taking you considerably longer to complete your round then you need to scale whatever movement is slowing you down.  It doesn’t have to be lightning fast but if its taking you twice as long than the other person please consider scaling. 


Tuesday, September 5th


Front Squats




As Many Rounds as Possible in 7 Minutes

3 Squat Snatch (155/105)

20 Double Unders (20 singles)

Workout Notes:  Today’s workout should be a snatch weight that we may need to do in singles but I should not spend 30 seconds between each rep.  Go heavy but go smart.


Wednesday, September 6th


400m Run

50 Wall Balls

400m Run

35 Deadlifts (135/95)

400m Run

20 Burpee Box Jump Overs

400m Run

35 Deadlifts

400m Run

50 Wall Balls

Workout Notes:  Long and strong!  Use the early portion of the runs to recover but not all 400m…good luck and giddy up.


Thursday, September 7th

5 Rounds

Every 3 Minutes Complete

12/10 Calorie Row

10 Power Cleans (135/95)

8 Bar Facing Burpees (barbell burpees if space is an issue)

*Courtesy of Crossfit Mayhem

Workout Notes: This should be something you can do within the 3 minute window with a little time for rest.  If you find you’re consistently running over scale back the row or the weight.  We are looking for the boiling point not the breaking point 😊


Friday, September 8th


Find a Max Clean and Jerk for the Day



50 Calorie Row

40 Back Squats (135/95)

30 Toes to Bar (1:1 abmat situps)

20 Shoulder to Overhead (135/95)

Workout Notes: Good chance to go heavy in strength today and test the clean and jerk.  Take your time between sets and make the reps look good.  For today’s workout be sure to scale if needed so that you are constantly moving.  The weight must be the same for the back squats and the shoulder to overhead.  Chip away!


Saturday, September 9th

As Many Rounds as Possible in 16 Minutes

8 KB Snatch (1.5/1)

10 Pushups

12 Air Squats

Workout Notes: Scale the snatches to swings if this is a movement you struggle with or if you are new to CrossFit.  Impress me with your intensity…go hard.