Workouts for the Week: April 8 - April 13

Monday, April 8th

Workout: For Time

1 Mile Run
25 Burpee Pullups
50 Pushups
75 Wall Balls
1 Mile Run


Tuesday, April 9th

All Athletes will complete Conditioning and choose either the CrossFit Workout or the Fitness Workout.

Conditioning: 12 Minutes

Sled Sprint Down
Sled Sprint Back
5 Burpees

CrossFit Workout: As Many Rounds as Possible in 18 Minutes - Courtesy of Bergeron

60 Double Unders (120 Single Unders)
45 Air Squats
21/15 Calorie Row
10 Push Jerk (185/135)

Fitness Workout: As Many Rounds as Possible in 18 Minutes

60 Double Unders (120 Single Unders)
45 Air Squats
21/15 Calorie Row
10 Dumbbell Push Press


Wednesday, April 10th

Strength: Every 90 Seconds for 15 Minutes

1 Hang Squat Snatch + 1 Overhead Squat

 Workout: As Many Rounds as Possible in 7 Minutes - Inspired by the Rogue Invitational

9 Deadlifts (275/185)
3 Bar Muscle Ups (5 Strict Pullups)


Thursday, April 11th

Workout: For Time

60 Box Jumps
50 Dumbbell Box Step Ups (50/35)
40 Dumbbell Shoulder to Overhead


Friday, April 12th

Workout: For Time With a Partner

3 Rounds - Relay Style
15 Push Press (95/65)
15 Bar Facing Burpees

-Rest 5 Minutes-

One Person Working at a Time
30 Squat Cleans (155/105)
24 Squat Cleans (185/135)
16 Squat Cleans (225/155)

!Cashout!

3x10 Barbell Rollouts


Saturday, April 13th

Workout: As Many Rounds as Possible 18 Minutes - Rotate Work/Rest Every 30 Seconds

21 Double Unders
15 Handstand Pushups (1:1 Pushups)
9 Toes to Bar (1:1 Abmat Situps)