Week of 04.21.25
The challenge isn’t completing the workouts or lifting heavy weight, it is getting to the gym in the first place. Push yourself to be better, find new limits and see what you are truly capable of. You will never know, unless you try. Looking to Try a Free Class? Start Here.
Table of Contents
CrossFit Workout of the Day: Monday
Snatch
2×1 @RPE 8
1×1 @RPE 8+
5×1 @RPE 9
“American Woman”
7 Minute AMRAP:
10-20-30-and so on…
Double Unders
2-4-6-and so on…
Power Snatch (115/75#)
Tuesday
“Girls, Girls, Girls”
On a 25:00 running clock…
100/75 Calorie Bike or 130/95 Calorie Row
AMRAP in Time Remaining…
10 Burpees
20 Hand Release Push-Ups
30 Sit-Ups
Wednesday
Gymnastics Work
7 Minute EMOM:
Choose one Gymnastics Option…
5-7 (Banded) Strict Pull-Ups
3-5 Weighted Strict Pull-Ups
1-3 Strict Ring Muscle-Ups
“Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
* 20 minute time cap.
Or…
“Nasty Girls V2”
3 Rounds for Time:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/125#)
* 20 minute time cap.
Thursday
“Fat Bottomed Girls”
20 Minute AMRAP:
40/30 Calorie Row or 30/23 Calorie Bike
30 Box Jumps (24/20″)
200 Meter KB Farmers Carry (53/35#)
Finisher
6 Minute EMOM:
MIN 1 – :45 Max KB Slides
MIN 2 – :45 Tuck or Hollow Hold
Friday
Clean & Jerk
2×1 @RPE 8
1×1 @RPE 8+
5×1 @RPE 9
“Hollaback Girl”
For Time:
Complete 100 DB Power Cleans (50/35#)
* Every break complete 10 Up-Downs.
* 12 minute time cap.
Saturday
“Girlfriend”
In teams of 2…
6 Rounds for Time:
40 Walking Lunges
30 Chest to Bar
20 Toes to Bar
20 Strict Handstand Push-Ups or DB Strict Press
* P1 works while P2 rests. Split work as needed.
* 32 minute time cap.
Sunday
“Run the World”
Every 8:00 x 4 Sets:
800 Meter Run
40 Double Unders
20 Sumo Deadlifts (185/135#)
Score is slowest set.
Option for unbroken Double Unders
Rest with time remaining.