Workouts for the Week: February 12 – February 17

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, February 12th

Strength: 18 Minutes

7 x 3 Pause Back Squat @ 67%

CrossFit Benchmark Workout: “Annie” – For Time

Double Under
Sit Up

Workout Brief

Feel: Muscle / Pace: Gas

Today’s Pause Squats get pretty heavy. The focus is still finding a solid bottom position and driving aggressively out of the bottom of the hole. For today’s workout, we are retesting Annie. Remember to record your score because we will be revisiting this one!

Tuesday, February 13th

Workout: As Many Rounds as Possible in 20 Minutes

10/8 Calorie Row
5 Dumbbell Snatch Right (50/35)
5 Overhead Lunge Right
5 Dumbbell Snatch Left
5 Overhead Lunge Left
-Rest 1:00 beween rounds-

Workout Brief

Feel: Muscle/Reach / Pace: Gas

The objective of this workout is to maintain a hard effort and get each round done in about the same amount of time. Because you are forced to stay on the same side for both the Lunges and the Snatches, it is going to get tough to maintain the stability of the position.

Wednesday, February 14th

Workout: 20 Minutes

Part A: For Time
10 Hang Squat Clean (135/95)
10 Shoulder to Overhead
10 Toes to Bar
Reduce all movements by 2 reps each round.

Part B: At 10:00
Find a Heavy Clean and Jerk

Workout Brief

Feel: Triple Treat / Pace: Full Send!

Work fast in part one to earn as much rest before testing your 1RM Clean and Jerk!

Thursday, February 15th

Workout: For Time – 27 Minute Cap

75 Russian Kettlebell Swing (1.5/1)
50/40 Calorie Row or 40/30 Calorie Bike
50 Box Jump
50/40 Calorie Row or 40/30 Calorie Bike
25 Target Burpee
50/40 Calorie Row or 40/30 Calorie Bike

At 0:00 and every 3 Minutes: 15 Ball Slam

Workout Brief

Feel: Cardio/Reach / Pace: Grind

Work at an intensity that will allow you to stay moving the entire time, but be wary of the clock. You want to be able to get sizeable chunks of the workout done before you have to do ball slams again.

Friday, February 16th


Workout: For Time – 12 Minute Cap

600m Run
30 Handstand Push Up
15 Bar Muscle Up

Cashout – FIT:

Handstand Practice

Cashout – FLEX:

45 Kettlebell Horn Curl to Press

Workout Brief

Feel: Reach / Pace: Gas

Today’s workout is going to test your ability to maintain big sets. The goal of today is to go as unbroken as possible.That might mean breaking early to ride the redline but everyone’s focus should be as fast as possible.

Saturday, February 17th

Workout: For Time – With a Partner – 35 Minute Cap

Buy In: 1 Mile Run


4 Rounds
30 Power Snatch
10 Synchro Bar Facing Burpee
30 Overhead Squat
10 Synchro Bar Facing Burpee

Power Snatch and Overhead Squat: 95/65, 115/75, 135/95, 155/105

Workout Brief

Feel: Reach/Muscle / Pace: Grind

This partner workout is going to really challenge your overhead stability. With the short sets and Synchro Burpees, there won’t be a ton of rest for you other than changing plates so make sure you and your partner discuss regulating your speeds so you can keep up your effort in the later rounds.



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