CFS Weekly Rundown (4/1-4/6)

Hey guys,

       Happy Easter! This is one of my favorite holidays and I’m so thankful for Jesus and His sacrifice on the cross and what it’s meant for the transformation of my own personal life! If you don’t celebrate Easter traditionally, at least I hope everyone is having a great weekend with their friends and family! Because of the holiday I’m going to keep things short and include a little message from the NBD guys, and then dive right in so I can get back to some family time and you all can as well!

“This week, all NBD programs will be running a Mock QF. For our affiliates, we will run Monday as normal and then focus the rest of the week on our Mock QF events. There will be one event per day – the intent is to approach each day with full focus on executing in the event.”

Squat Clean 2:30 on for each 1:00 to change weights @88-84-80%
Push Jerk 2:30 on for each 1:00 to change weights @88-84-80%
A1.) Sled Push x50′
A2.) DB Bench x10
A3.) DB Row x10/side
A4.) DBL DB RDL x10
B1.) SB Clean to Shoulder x5
B2.) DB Z-Press x10
B3.) Banded Lat Pullover x10
B4.) DB Goblet Squat x10

Complete for time:


DB Bench (50/35)

Toes to Bar

Line Facing Burpees

Time cap: 9 min


Complete for time:


Calorie Row

Box Jump-over (24/20″)

Time cap: 15 min


2 min on, 1 min off x 4 rounds

Each round begins with:

2 Rope Climbs

2 Wall Walks

In remaining time, complete max reps of:

Round 1: Overhead Squat (155/105)

Round 2: Shoulder to Overhead (155/105)

Round 3: Snatch (155/105)

Round 4: Clean and Jerk (155/105)

Score total reps completed of barbell movements. If buy in not completed for any round, final score = 0.


Complete for time:

100′ KB Walking Lunge (53/35s – suitcase carry)

30 Pull-ups


100′ KB Walking Lunge (53/35s – front rack carry)

20 Chest to Bar


100′ KB Walking Lunge (53/35s – overhead carry)

10 BMU

10 Wall Facing SHSPU

Time cap: 20 min


Complete for time:


Shuttle Runs


DB Front Squats (50/35s)

After each round, complete 40 Double Unders

Time cap: 20 min

     Well, that’s all we’ve got for this week’s Installment of the CrossFit Simplicity Weekly Rundown! We are going to have a lot of fun this week with our mock quarterfinals, so I hope everyone enjoys getting a look and taste of some unique programming. This is a great chance to hit some really good workouts and improve our fitness, so dive in headfirst and let’s have some fun with this! Now, I hope you guys have a beautiful Easter and get plenty of rest, relaxation, and recovery, so we can hit it hard this week. See you all in class!