Workouts for the Week: September 9 - September 14

Summer Hours are Over

Friday 5:30pm Class, Saturday 9am Open Gym, and Saturday 10am Class return this week.


Monday, September 9th

Choose either the CrossFit Workout or Fitness Workout on Monday, September 9th.

CrossFit Workout: For Time - With a Partner - 35 Minute Cap

1200/1000m Row

-Into-

6 Rounds
7 Clean and Jerks (205/145)
7 Bar Muscle Ups (Scaling: 14 Pullups)

-Into-

6 Rounds
14 Deadlifts (205/145)
14 Strict Handstand Pushups (Scaling: 14 Plate or Pike Pushups)

-Into-

1200/1000m Row

Fitness Workout: For Time - With a Partner - 35 Minute Cap

1200/1000m Row

-Into-

6 Rounds
14 Double Dumbbell Clean and Jerks
7 Bar Muscle Ups (Scaling: 14 Pullups)

-Into-

6 Rounds
14 Deadlifts (205/145)
14 Strict Handstand Pushups (Scaling: 14 Plate or Pike Pushups)

-Into-

1200/1000m Row


Tuesday, September 10th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, September 10th.

Strength: 15 minutes - Find a 3RM

Front Squat

Conditioning: As Many Rounds as Possible in 15 Minutes

10 Lunges
12 Kettlebell Swings
14 Abmat Situps

CrossFit Workout: 8 Minute Ladder

2 Front Squats (135/95)
20 Double Unders (Scaling: 30 Single Unders)
*Increase Front Squats by 2 Reps each round

Fitness Workout: 8 Minute Ladder

2 Dumbbell Squats
20 Double Unders (Scaling: 30 Single Unders)
*Increase Dumbbell Squats by 2 Reps each round


Wednesday, September 11th

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

200m Partner Run
8 Synchro Dumbbell Facing Burpees
16 Dumbbell Box Step Overs (50/35)

RX+ - Wear a Weight Vest (20/14)

!Cashout! For Time

100 Pushups


Thursday, September 12th

Choose either the Strength Workout or Conditioning on Thursday, September 12th.

Strength Workout: Every 30 Seconds for 20 Minutes

1 Squat Snatch
*Goal is to lift 80-85% of 1RM for the last 10 minutes

Conditioning: Every Minute on the Minute for 20 minutes

Odd Minute: 14/12 Row Calories OR 9/7 Assault Bike Calories
Even Minute: 12/10 Ball Slams


Friday, September 13th

All Athletes will complete Conditioning and the Workout on Friday, September 13th.

Conditioning: Every Minute on the Minute for 10 Minutes

Odd Minute: 10 Bar Facing Burpees
Even Minute: 5 Thrusters (155/105)

Workout: For Time - 25 Minute cap

10 Rounds
9 Thrusters (95/65)
100m Run


Saturday, September 14th

Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

8 Rounds - Relay Style
10 Devils Press (35/20)
15 Wall Balls

*While Partner A is working through the round, partner B must be holding a Deadlift (185/125). Partners may rest the Deadlift and the round together.