CrossFit Workouts – Week of September 11th, 2023

2 Ring Muscle Ups
4 Handstand Pushups
8 American Kettlebell Swings (70/53)

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

Strength – Squat Snatch
10 Sets of 1 Squat Snatch


“Affiliate Version of ‘Intervals'”
2 Sets Each For Time
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
-rest until 10min mark then perform second set reversed-

“Affiliate Version of ‘Parallel-Bar Pull”
8 Rounds for Time
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows OR Sumo Deadlift High Pull (95/65)

Strength – Squat Clean + Jerk
10 Sets of 1 Squat Clean + 1 Push Jerk


“Affiliate Version of ‘Echo Thruster Final'”
For Time
21/16 Calorie Assault Bike
21 Thrusters (75/55)
18/14 Calorie Assault Bike
18 Thrusters (95/65)
15/12 Calorie Assault Bike
15 Thrusters (115/80)
75ft Front Rack Walking Lunge (115/80)

Strength – Deadlift
1 Sets of 2 Heavy Deadlifts


10 Pushups
1 Rope Climb OR 4 Strict Pullups

-2min rest-

10 DB Floor Press (50/35)
5 Strict Pullups

Saturday – Partner WoD
12 Sets for Time (1 Set Every 90sec, IGYG)
200m Run
10 Toes to Bar
3 Sandbag Cleans (150/100) OR 3 Power Cleans (205/135)

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