Workouts for the Week: October 14 - October 19

PRE ORDER YOUR BASEBALL TEE BY
OCTOBER 19 AT MIDNIGHT


Monday, October 14th

Choose either Workout A or Workout B on Monday, October 14th. All Athletes will complete the Cashout.

Workout A: CrossFit Open 20.1 - 15 Minute Cap

10 Rounds
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Workout B: As Many Rounds as Possible in 15 Minutes

8 Dumbbell Squat Snatch (50/35)
16 Single Dumbbell Push Press
200m Run

!Cashout! 10 Minutes - Each round unbroken; rest as needed between sets.

5 V-Ups
6 Hollow Rocks
7 Crunches
8 Second Hollow Hold


Tuesday, October 15th

Choose either Strength or Conditioning on Tuesday, October 15th. All Athletes will complete the Workout.

Strength: 15 Minutes

Find a 2 Rep Max Thruster

Conditioning: As Many Rounds as Possible in 15 Minutes

100m Run or Row
12 Russian Kettlebell Swings
8 Pushups + Shoulder Taps

Workout: As Many Rounds as Possible in 11 Minutes

30 Double Unders (60 Single Unders)
15 Toes to Bar
10 Deadlifts (155/105)


Wednesday, October 16th

Workout: As Many Rounds as Possible in 14 Minutes

11 Burpee Box Step-Overs
200m Run
11 Handstand Pushups
RX+ - Wear a Weight Vest (20/14)

!Cashout! Choose One

1. 100 Pushups (Option: Weight Vest (20/14))
2. 100 Dip (Option: Weight Vest (20/14))
3. 50 Dips and 50 Pushups (Option: Weight Vest (20/14))


Thursday, October 17th

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

16/14 Calorie Row
12 Single Dumbbell Hang Clean and Jerk (50/35)
10 Pull-ups


Friday, October 18th

Heats for the 2020 CrossFit Open begin at 5:30pm; there is no 5:30pm class on Fridays during The Open.

Open Athletes need to sign up for their Friday heat through the link in the Open Facebook group by Friday morning at 8:00am. Rocktown Athletes not competing in The Open should come and show their support!

Strength: As Heavy as Possible

4x4 Front Squat

Workout: As Many Reps as Possible in 9 minutes

5 Wall Balls
5 Abmat Sit-ups
*Increase both movements by 5 reps each round


Saturday, October 19th

Heats for the 2020 CrossFit Open begin at 9:00am; there is no Open Gym on Saturdays during The Open. 8:00am class will run as scheduled and 10:00am class may start a few minutes late.

Open Athletes need to sign up for their Saturday heat through the link in the Open Facebook group by Friday morning at 8:00am. Rocktown Athletes not competing in The Open should come and show their support!

Workout: For Time - With a Partner

80 Dumbbell Thrusters (35/20)
60 Burpees Over the Dumbbell
40 Strict Handstand Pushups
1 Mile Partner Run


Sunday, October 13th

Heats for the 2020 CrossFit Open begin at 9:30am.

Open Athletes need to sign up for their Sunday heat through the link in the Open Facebook group by Friday morning at 8:00am. Rocktown Athletes not competing in The Open should come and show their support!

Workouts for the Week: October 7 - October 12

THE 2020 CROSSFIT OPEN STARTS THIS WEEK

Open Athletes need to sign up for their Friday, Saturday, or Sunday heat through the link in the Open Facebook group by Friday morning at 8:00am. Rocktown Athletes not competing in The Open should come and show their support!


Monday, October 7th

Choose either the CrossFit Workout or Fitness Workout on Monday, October 7th.

CrossFit Workout: For Time - With a Partner

3000m Row
200 Double Unders (Scaling: 300 Single Unders each)
100 Wall Balls
50 Shoulder to Overhead (185/135)
25 Bar Muscle Ups (Scaling: 30 Strict Pullups)

Fitness Workout: For Time - With a Partner

3000m Row
200 Double Unders (Scaling: 300 Single Unders each)
100 Wall Balls
60 Dumbbell Push Press
25 Bar Muscle Ups (Scaling: 30 Strict Pullups)


Tuesday, October 8th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, October 8th.

Strength: 15 Minutes - Find a Heavy Complex

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Conditioning: As Many Rounds as Possible in 15 Minutes

8 Bike/Row/Ski Calories
10 Pushup + Shoulder Tap
12 Russian Twist (Over and Back = 1 Rep)

CrossFit Workout: For Time

2-4-6-8-10
Squat Cleans (225/155)
Strict Handstand Pushups (Scaling: 10 Strict, Plate, or Deficit Pushups - each round)
*300m Run before each round

Fitness Workout: For Time

Five Rounds
10 Dumbbell Squat Cleans
10 Strict/Plate/Deficit Pushups
*300m Run before each round


Wednesday, October 9th

Conditioning: 16 Minutes

Sled Push + Assault Bike + Dumbbell Overhead Lunges

Workout: As Many Reps as Possible in 14 Minutes - With a Partner

2 Devils Press (35/20)
2 Burpee Box Facing Jump Overs
Add 2 Reps per round. Both partners will complete the round of 2, 4, 6, and 8 before moving to the next round. On the round of 10 and beyond, partners split the reps.


Thursday, October 10th

Choose either the CrossFit Workout or Fitness Workout on Thursday, October 10th.

CrossFit Workout: For Time

3 Rounds
21 Calorie Row
15 Toes to Bar
9 Power Snatch (115/75)

Ftness Workout: For Time

3 Rounds
21 Calorie Row
15 Toes to Bar
16 Dumbbell Snatch


Friday, October 11th

Heats for the 2020 CrossFit Open begin at 5:30pm; there is no 5:30pm class on Fridays during The Open.

Strength

6X3 Back Squat
No more than 70% or 1RM

Workout: As Many Rounds as Possible in 13 Minutes

15/12 Calorie Row
12 Push Press (95/65)
9 Med Ball Cleans


Saturday, October 12th

Heats for the 2020 CrossFit Open begin at 9:00am; there is no Open Gym on Saturdays during The Open. 8:00am class will run as scheduled and 10:00am class may start a few minutes late.

Workout: As Many Rounds as Possible in 17 Minutes - With a Partner

60 Double Unders (120 Single Unders)
30 Deadlifts (135/95)
15 Synchro Bar Facing Burpees


Sunday, October 13th

Heats for the 2020 CrossFit Open begin at 9:30am.

Workouts for the Week: September 30 - October 5

Have you signed up for the open yet? It starts October 10th!

Check the blog and sign up now.


Monday, September 30th

Choose either the CrossFit Workout or Fitness Workout on Monday, September 30th. All Athletes will complete the Cashout.

CrossFit Workout: For Time - 30 Minute Cap

1 Mile Run

-Into-

3 Rounds
30/24 Calorie Row
15 Chest to Bar Pullups

-Into-

3 Rounds
20 Alternating Dumbbell Snatch (50/35)
15 Thrusters (95/65)

Fitness Workout: For Time - 30 Minute Cap

1 Mile Run

-Into-

3 Rounds
30/24 Calorie Row
15 Chest to Bar Pullups

-Into-

3 Rounds
20 Alternating Dumbbell Snatch (50/35)
15 Dumbbell Thrusters

!Cashout! 10 Minutes - Each round unbroken; rest as needed between sets.

5 V-Ups
6 Hollow Rocks
7 Crunches
8 Second Hollow Hold


Tuesday, October 1st

Choose either the Strength or Conditioning on Tuesday, October 1st. All Athletes will complete the workout.

Strength: 1 Set every 2 Minutes

Front Squat - As Heavy as Possible
6 Reps
4 Reps
2 Reps
4 Reps
6 Reps

Conditioning: As Many Rounds as Possible in 13 Minutes

8 Bike/Ski/Row Calories
10 Pushups
12 Lunges

Workout: For Time

3 Rounds
100 Double Unders (200 Single Unders)
40 Abmat Situps
20 Alternating Single Dumbbell Step Ups (50/35)


Wednesday, October 2nd

Workout: "Mighty Ducks" - For Time as a Team of 3 - 30 Minute Cap - Courtesy of Bergeron

60 Clean and Jerks (155/105)
400 Meter Team Run
10 Rope Climbs (Scaling: 30 Dips)
400 Meter Team Run
100 Bar Facing Burpees
400 Meter Team Run
10 Rope Climbs (Scaling: 30 Dips)
400 Meter Team Run
60 Clean and Jerks (155/105)


Thursday, October 3rd

Choose either the CrossFit Workout or Fitness Workout on Thursday, October 3rd.

CrossFit Workout: For Time

10 Rounds
15 Wall Balls
3 Deadlifts (315/225)

Fitness Workout: For Time

10 Rounds
15 Wall Balls
8 Double Kettlebell Sumo Deadlifts


Friday, October 4th

Conditioning:

5 Rounds
1:40 v20

Workout: As Many Rounds as Possible in 14 Minutes

3 Ring Muscle Ups (Scaling: 6 Pullups)
12 Overhead Squats (95/65)
300m Run


Saturday, October 5th

Workout: As Many Rounds as Possible in 16 Minutes - Relay Style with a Partner

11 Ball Slams
9 Handstand Pushups (Scaling: 9 Pushups)
7 Hang Snatch (115/75)

Workouts for the Week: September 23 - September 28

Monday, September 23rd

Workout: As Many Rounds as Possible in 28 Minutes - With a Partner

300m Partner Run
42 Handstand Pushups
168 Double Unders (400 Single Unders)
42 Wall Balls
30 Calorie Row

 !Cashout! - 10-15 Minutes

Gymnastics Practice

With the Open approaching we wanted to give everyone some time to focus on some weaknesses. Have a plan for this time slot. Maybe Strict Pullups or Strict Handstand Pushups? Muscle Ups or Handstand Walking? Whatever it is, have a plan and use this time wisely. If you need some guidance, grab a coach for some ideas or assistance!


Tuesday, September 24th

Choose either the Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, September 24th.

Strength: 15 Minutes - Find a Heavy Complex

1 Snatch + 1 Hang Snatch + 1 Overhead Squat

Conditioning: As Many Rounds as Possible in 14 Minutes

9 Med Ball Cleans
12 Russian Twist w/Slam Ball
15 Ball Slams
100m Run

CrossFit Workout: CrossFit Open 17.3ish - For Time - 12 Minute Cap

3 Rounds
6 Chest to Bar Pullups
6 Squat Snatch (95/65)

-Into-

3 Rounds
7 Chest to Bar Pullups
5 Squat Snatch (135/95)

-Into-

3 Rounds
8 Chest to Bar Pullups
4 Squat Snatch (185/135)

Fitness Workout: For Time - 12 Minute Cap

3 Rounds
6 Chest to Bar Pullups
12 Kettlebell Swings

-Into-

3 Rounds
7 Chest to Bar Pullups
12 Kettlebell Swings

-Into-

3 Rounds
8 Chest to Bar Pullups
12 Kettlebell Swings


Wednesday, September 25th

Bring a Friend Day

Workout: As Many Rounds as Possible in 20 Minutes

6 Dumbbell Thrusters
12 Calorie Row
18 Burpees

!Cashout! 6 Minute Tabata

Odd Minute: Hollow Hold
Even Minute: L Hold on the Rig


Thursday, September 26th

Workout: For Time

60 Dumbbell Hang Clean and Jerk (50/35)
40 Box Jump Overs (24/20)
20 Alternating Dumbbell Squat Snatch


Friday, September 27th

Workout Part A: As Many Rounds as Possible in 26 Minutes - With a Partner

Buy-In: 100 Bar-Facing Burpees

-Into-

As Many Rounds as Possible in Remaining Time
300m Run
30 Toes to Bar (Scaling: 30 Toes to Bar Attempts or Abmat Situps)
30 Front Squat (95/65)
15 Bar Muscle Ups (Scaling: 15 Strict Pullups)
15 Strict Handstand Pushups

At the 26 Minute Mark: 2 Minute Rest

Workout Part B: For Total Weight

At conclusion of rest, 7 minutes for both Athletes to find a 1 Rep Max Squat Clean


Saturday, September 28th

Workout: For Time - With a Partner

200 Double Unders (300 Single Unders)
100/85 Calorie Row
50 Deadlifts (155/105)
100 Double Unders (200 Single Unders)
50/40 Calorie Row
25 Deadlifts
50 Double Unders (100 Single Unders)
25/20 Calorie Row
15 Deadlifts

Workouts for the Week: September 16 - September 21

Monday, September 16th

Choose either the CrossFit Workout or Fitness Workout on Monday, September 16th.

CrossFit Workout: For Time - With a Partner

1000m Row

-Into-

2 Rounds
60 Toes to Bar
30 Clean and Jerks (135/95)
60 Abmat Situps
30 Power Snatch (135/95)

-Into-

1000m Row

Fitness Workout: For Time - With a Partner

1000m Row

-Into-

2 Rounds
60 Toes to Bar
30 Double Dumbbell Clean and Jerks
60 Abmat Situps
30 Double Dumbbell Snatch

-Into-

1000m Row


Tuesday, September 17th

All Athletes will complete the Conditioning and the Workout on Tuesday, September 17th.

Conditioning: Every Minute on the Minute for 12 Minutes

Odd Minute: 8 Single Dumbbell Box Step Ups
Even MInute: 50ft Single Dumbbell Overhead Lunge

 Workout: As Many Rounds as Possible in 17 Minutes

3 Rope Climbs OR 12 Dips
20 Kettlebell Swings (1.5/1)
300m Run

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


Wednesday, September 18th

Strength: 15 Minutes

3x8 Back Squat - Moderately Heavy

 Workout: As Many Rounds as Possible in 17 Minutes with a Partner - Relay Style

7 Calorie Row
7 Pistols (Scaling: 7 Goblet Squats)
7 Deadlifts (225/155)


Thursday, September 19th

Choose either the CrossFit Workout or Fitness Workout on Thursday, September 19th.

CrossFit Workout: For Time

3 Rounds
21 Wall Balls
15 Chest to Bar Pullups
9 Clean and Jerks (155/105)

Fitness Workout: For Time

3 Rounds
21 Wall Balls
15 Chest to Bar Pullups
9 Devils Press


Friday, September 20th

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

14 Rounds - Relay Style
30 Double Unders (40 Single Unders)
5 Strict Handstand Pushups (Scaling: 5 Strict or Plate Pushups)

-2 Minutes Rest-

21-18-15-12-9-6-3
Dumbbell Thrusters (50/35)
Dumbbell Facing Burpees

-Into-

1 Mile Partner Run


Saturday, September 21st

Workout: For Time

5 Rounds
15 Strict Press (75/55)
30 Abmat Situps
300m Run

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.

Workouts for the Week: September 2 - September 7

Announcement

New Members - Make sure you add yourself to the private Facebook group for Rocktown Athletes!

-Lauren and Nate


Monday, September 2nd

Choose either the Hero Workout or Fitness Workout on Monday, September 2nd.

Hero Workout: “Glen+” - For Time - With a Partner

30 Clean and Jerks (185/135)
1 Mile Partner Run
10 Rope Climbs (Scaling: 20 Dips)
1 Mile Partner Run
100 Bar Facing Burpees

*One person working at a time. Compare to May 2nd, 2018.

Fitness Workout: For Time - With a Partner

40 Double Dumbbell Clean and Jerk
1 Mile Partner Run
10 Rope Climbs (Scaling: 20 Dips)
1 Mile Partner Run
100 Bar Facing Burpees

*One person working at a time. Compare to May 2nd, 2018.

 
Hero_GlenDoherty.jpg
 

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.


Tuesday, September 3rd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, September 3rd.

Strength: Every Minute on the Minute for 16 Minutes

Odd Minute: 2 Front Squats at 75-85% of Front Squat 1RM
Even Minute: 4 Back Squats at 75-85% of Front Squat 1RM

Conditioning: 16 Minute Cap

10 Rounds
6 Pushup + Left Shoulder Tap + Right Shoulder Tap
12 Air Squats

CrossFit Workout: As Many Rounds as Possible in 7 Minutes

15 Push Press (75/55)
30 Double Unders (Scaling: 60 Single Unders)

Fitness Workout: As Many Rounds as Possible in 7 Minutes

15 Dumbbell Push Press
30 Double Unders (Scaling: 60 Single Unders)


Wednesday, September 4th

Workout: As Many Rounds as Possible in 21 Minutes with a Partner - Inspired by Wodapalooza

40 Alternating Dumbbell Snatch (50/35)
40 Pullups
30 Burpees Over the Dumbbell
30 Chest to Bar Pullups
20 Devils Press (50/35)
20 Bar Muscle Ups (Scaling: 20 Strict Pullups)

!Cashout!

3 Rounds
9 Dragon Fly
15 Good Mornings
21 Russian Twists


Thursday, September 5th

Workout: For Time

5 Rounds
3 Power Snatch (155/105)
9 Box Jumps (24/20)
15/13 Calorie Row


Friday, September 6th

Conditioning: 15 Minute Cap

Death by Thrusters (95/65) - Add 1 Thruster each minute until you cannot complete within the minute.
Accumulate 2000m Row during rest between Thrusters.

*Compare to January 13th, 2017. 

Workout: For Time

50 Handstand Pushups
50 Toes to Bar (Scaling: 50 Toes to Bar Attempts or 70 Abmat Situps)
Every Minute on the Minute: 3 Dumbbell Squats (50/35)


Saturday, September 7th

Workout: For Time

4 Rounds
15 Wall Balls
30 Kettlebell Swings (1.5/1)
60 Double Unders (Scaling: 120 Single Unders)

Workouts for the Week: August 26 - August 31

Monday, August 26th

The Workout on Monday, August 26th consists of Part A and Part B. All Athletes will complete Part A. Choose either option one or option two for Part B.

Workout Part A: As Many Rounds as Possible in 14 Minutes - With a Partner - Relay Style

5 Pullups
7 Handstand Pushups
9 Calorie Row

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

Workout Part B: Option One - Begin 4 minutes after completing Part A - For Time

5 Rounds: With a Partner - No Weight Vest
40 Single Dumbbell Hang Clean and Jerk (50/35)
20 Bar Facing Burpees
10 Deadlifts (315/225)

Workout Part B: Option Two - Begin 4 minutes after completing Part A - For Time

5 Rounds: With a Partner - No Weight Vest
40 Single Dumbbell Hang Clean and Jerk
20 Bar Facing Burpees
20 Sumo Double Kettlebell Deadlifts


Tuesday, August 27th

Workout: For Time - 35 Minute Cap - Courtesy Chad Williams

20-1 Air Squats
1-20 Burpees to a Target

Complete as 20 Air Squats + 1 Burpee, 19 Air Squats + 2 Burpee, 18 Air Squats + 3 Burpee, etc…

Compare to January 11th, 2019.


Wednesday, August 28th

Strength: 15 Minutes - Find a Heavy Complex

1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk

Workout: “Pennies” - For Time - 20 Minute Cap - Inspired by Misfit Athletics

6 Squat Cleans (225/155)
6 Bar Muscle Ups (Scaling: 10 Pullups)
400m Run
6 Squat Cleans (225/155)
6 Bar Muscle Ups
400m Run
6 Squat Cleans (225/155)
6 Bar Muscle Ups
400m Run
6 Squat Cleans (225/155)
6 Bar Muscle Ups


Thursday, August 29th

Choose either the CrossFit Workout or Fitness Workout on Thursday, August 29th.

CrossFit Workout: For Time

50 Wall Balls
40/30 Calorie Row
30 Shoulder to Overhead (115/75)

Fitness Workout: For Time

50 Wall Balls
40/30 Calorie Row
30 Dumbbell Push Press


Friday, August 30th

Conditioning: 15 Minutes

Sled Sprint + Farmers Carry + Assault Bike

 Workout: For Time - Inspired by Bergeron

200 Double Unders (300 singles)
1 Mile Run
75/50 Calorie Row


Saturday, August 31st

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

8 Thrusters (95/65)
10 Toes to Bar
12 Box Jumps (24/20)

Workouts for the Week: August 19 - August 24

Monday, August 19th

Workout: As Many Rounds as Possible in 25 Minutes - With a Partner

100/85 Calorie Row
80 Toes to Bar (Scaling: 80 Abmat Situps)
60 Front Squats (135/95)
40 Bar Muscle Ups (Scaling: 40 Strict Pull Ups)
20 Thrusters (155/105)
10 Ring Muscle Ups (Scaling: 10 Strict Pull Ups)


Tuesday, August 20th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, August 20th.

Strength: 15 Minutes - Find a Heavy Complex

1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squats

Conditioning: As Many Rounds as Possible in 15 Minutes

12 Step Ups
8 Burpees
6 Dumbbell Hang Snatch - Left Arm
6 Dumbbell Hang Snatch - Right Arm

 CrossFit Workout: As Many Rounds as Possible in 9 Minutes

3 Hang Power Snatch (75/55)
3 Overhead Squats
30 Double Unders

Add 3 Hang Power Snatch and 3 Overhead Squats each round.

 Fitness Workout: As Many Rounds as Possible in 9 Minutes

3 Double Dumbbell Hang Snatch
3 Dumbbell Front Squats
30 Double Unders

Add 3 Dumbbell Hang Snatch and 3 Dumbbell Front Squats each round.


Wednesday, August 21st

Workout: CrossFit Open 16.1 with Dumbbells - As Many Rounds as Possible in 20 Minutes

25ft Walking Lunge
8 Burpees
25ft Walking Lunge
8 Chest to Bar Pullups

!Cashout! Every Minute on the Minute for 10 Minutes

5 V-Ups
5 Bicycle Kicks
5 Crunches
5 Second Hollow Hold

Add 1 rep or 1 second each round as you go as long as possible. Upon failure drop back to the previous rep until the 10 minutes is up. 


Thursday, August 22nd

Workout: As Many Rounds as Possible in 19 Minutes

200m Run
6 Deadlifts (275/185)
12 Hollow Rocks or Abmat Situps


Friday, August 23rd

Conditioning:

3x400m Sprint
60 second rest after each sprint

 Workout: As Many Rounds as Possible in 21 Minutes - With a Partner - Relay Style

1 Squat Clean (185/135)
3 Bar Facing Burpees
5 Handstand Pushups


Saturday, August 24th

Workout: As Many Rounds as Possible in 18 Minutes

30 Kettlebell Swings (1.5/1)
100m Run
30 Wall Balls
100m Run
30 Shoulder to Overhead (115/75)
100m Run
30 Box Jumps (24/20)
100m Run

Workouts for the Week: August 12 - August 17

Monday, August 12th

Workout: As Many Rounds as Possible in 25 Minutes - With a Partner

15 Synchro Bar Facing Burpees
50 Synchro Double Unders
300m Partner Run

!Cashout!

3x10 Barbell Rollouts


Tuesday, August 13th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, August 13th.

Strength: 8-10 Minutes - Find a Heavy but Perfect

Snatch

Conditioning: 10 Minute Cap

10 Rounds
7 Single KB Deadlifts
1 Burpee
*Add one Burpee each round.

CrossFit Workout: 20 Minute Cap - Inspired by the CrossFit Games

4 Rounds
400m Run
3 Rope Climbs (Scaling: 9 dips)
7 Squat Snatch (135/95)

Fitness Workout: 20 Minute Cap - Inspired by the CrossFit Games

4 Rounds
400m Run
3 Rope Climbs (Scaling: 9 dips)
21 Dumbbell Snatch


Wednesday, August 14th

CrossFit Benchmark Workout: “Mary” - As Many Rounds as Possible in 20 Minutes

5 Handstand Pushups
10 Alternating Pistols
15 Pullups (Scaling: Any amount of reps between 5 and 10, but keep the same each round.)


Thursday, August 15th

Choose either the CrossFit Workout or Fitness Workout on Thursday, August 15th.

CrossFit Workout: 20 Minutes

Every 30 Seconds
1 Clean and Jerk

*Minutes 10-20 should be at 80-85% of your 1RM Clean and Jerk.

Fitness Workout: 20 Minutes

Odd Minute: 14/11 Calorie Row
Even Minute: 2 Wall Walks


Friday, August 16th

Strength: As Heavy as Possible

6x4 Back Squat

Workout: For Time

50 Medball Cleans (20/14)
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 Dumbbell Squat Snatch


Saturday, August 17th

Workout: For Time - With a Partner

100 Cal Row
100 Ball Slams
100 Wall Balls
100 Toes to Bar (Scaling: 100 Abmat Situps)

Workouts for the Week: August 5 - August 10

Monday, August 5th

Workout: For Time - Inspired by Bergeron

1 Mile Run

-Into-

11 Rounds
7 Thrusters (75/55)
7 Toes to Bar (Scaling: Toes to Bar Attempts or 12 Abmat Situps)
7 Barbell Burpees


Tuesday, August 6th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, August 6th.

Strength: 12 Minutes - Find a Heavy for the Day

Power Clean
*No Squat Cleans

Conditioning: As Many Rounds as Possible in 12 Minutes

8 Lunges
7 Russian Kettlebell Swings
6 Situps

CrossFit Workout: For Time

50 Double Unders (100 Single Unders)
5 Power Cleans (245/155) (Scaling: 10 Power Cleans 95/65 or 10 DB Cleans)
5 Deficit Handstand Pushups - 35 lb Plates (Scaling: 10 Handstand Pushups or 10 Pushups)
40 Double Unders
4 Power Cleans
4 Deficit Handstand Pushups
30 Double Unders
3 Power Cleans
3 Deficit Handstand Pushups
20 Double Unders
2 Power Cleans
2 Deficit Handstand Pushups
10 Double Unders
1 Power Cleans
1 Deficit Handstand Pushups

Fitness Workout: For Time

50 Double Unders (100 Single Unders)
10 Dumbbell Cleans
5 Deficit Handstand Pushups - 35 lb Plates (Scaling: 10 Handstand Pushups or 10 Pushups)
40 Double Unders
8 Dumbbell Cleans
4 Deficit Handstand Pushups
30 Double Unders
6 Dumbbell Cleans
3 Deficit Handstand Pushups
20 Double Unders
4 Dumbbell Cleans
2 Deficit Handstand Pushups
10 Double Unders
2 Dumbbell Cleans
1 Deficit Handstand Pushups


Wednesday, August 7th

Conditioning: 15 Minutes - Sled and Bike

40m Sled Sprint
8/6 Calorie Assault Bike

 Workout: For Time

3 Rounds
8 Dumbbell Burpee Box Step Overs
12 Chest to Bar Pullups
300m Run

RX+ - Wear a Weight Vest


Thursday, August 8th

Workout: For Time

21-15-9-15-21
Burpees over the Rower
*500m Row after each set


Friday, August 9th

Workout: As Many Rounds as Possible in 16 Minutes - Relay Style with a Partner

10 Wall Balls
6 Toes to Bar
2 Squat Snatch (165/115)

!Cashout!

6 Rounds
20 Second Plank Hold
10 Second Rest
20 Second Russian Twists
10 Second Rest


Saturday, August 10th

Workout: For Time - With a Partner

60-50-40
Deadlifts (155/105)
Pushups
Kettlebell Snatch (1.5/1)

Workouts for the Week: July 29 - August 3

Monday, July 29th

Conditioning: Every 90 seconds, 10 Rounds

5 Man Makers (35/20)

Workout: For Time

4 Rounds
21 Wall Balls
15 Pull Ups
9 Devils Press (35/20)


Tuesday, July 30th

Workout: For Time - With a Partner

40 Clean and Jerks (155/105)
1 Mile Run
30 Clean and Jerks (185/125)
1 Mile Run
20 Clean and Jerks (205/145)


Wednesday, July 31st

Workout: For Time - Courtesy Dave Castro

1000m Row
30 Back Squats (155/105)
30 Handstand Pushups (Scaling: 40 Hand Release Pushups)
30 Box Jumps (30/24)

!Cashout!

8 Minute Plank
*8 Love Taps every time you break.


Thursday, August 1st

Choose either the CrossFit Workout or the Fitness Workout on Thursday, August 1.

CrossFit Workout: As Many Rounds as Possible in 15 Minutes

50 Double Unders (100 Single Unders)
8 Shoulder to Overhead (135/95)
1 Legless Rope Climb (Scaling: 1 Standard Rope Climb or 6 Dips)

Fitness Workout: As Many Rounds as Possible in 15 Minutes

50 Double Unders (100 Single Unders)
10 Dumbbell Push Press
1 Legless Rope Climb (Scaling: 1 Standard Rope Climb or 6 Dips)


Friday, August 2nd

Strength: 10 Minutes - Find a heavy for the day

5 Touch and Go Power Snatch

Workout: As Many Rounds as Possible in 9 Minutes

7 Toes to Bar
5 Deadlifts (135/95)
3 Hang Power Snatch 
1 Squat Snatch


Saturday, August 3rd

Workout: For Time - Solo

Buy In: 400m Run

-Into-

50-40-30-20-10
Kettlebell Swings
Abmat Situps

-Into-

Buy Out: 400m Run

Workouts for the Week: July 22 - July 27

Monday, July 22nd

Choose either the CrossFit Workout or Fitness Workout on Monday, July 22nd.

CrossFit Workout: For Time or For Max Squat Cleans - 30 Minute Cap - With a Partner - Inspired by Luke Burns

Buy In: As a team, accumulate 1 Mile Run in 400m increments. One Athlete runs at a time.

-Into-

3 Rounds
20 Bar Facing Burpees
30 Calorie Row
40 Deadlifts (225/155)

-Into-

In remaining time:
50 Squat Cleans or As Many as Possible (225/155)

RX+ - Wear a weight vest (20/14). Remove the weight vest for the Squat Cleans.

Fitness Workout: For Time or For Max Assault Bike Calories - 30 Minute Cap - With a Partner - Inspired by Luke Burns

Buy In: As a team, accumulate 1 Mile Run in 400m increments. One Athlete runs at a time.

-Into-

3 Rounds
20 Bar Facing Burpees
30 Calorie Row
60 Double Kettlebell Sumo Deadlifts

-Into-

In remaining time:
Max Assault Bike Calories

RX+ - Wear a weight vest (20/14). Remove the weight vest for the Assault Bike.


Tuesday, July 23rd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, July 23rd.

Strength: Every Minute on the Minute - 12 Minutes

1 Snatch (95/65)
*Add 10lbs every minute (or 5lbs if 10lbs jumps are too aggressive, or start at a lower weight)

Once you miss within the minute, drop a previously successful weight and complete the remainder of the lifts.

Conditioning: 12 Minutes

4 Rounds
Minute 1: 12 Calorie Bike
Minute 2: 15/12 Calorie Row
Minute 3: 3 Man Makers

 CrossFit Workout: As Many Rounds as Possible in 10 Minutes

30 Double Unders (60 Single Unders)
3 Power Snatch (165/115)

 Fitness Workout: As Many Rounds as Possible in 10 Minutes

30 Double Unders (60 Single Unders)
6 Double Dumbbell Snatch


Wednesday, July 20th

The Twelve Days of Christmas

Compare to December 20, 2018

Workout: For Time - Complete in the style of the song

1 Lap (To McCallister’s and back)
2 Push Jerks (135/95)
3 Power Cleans
4 Barbell Jump Overs
5 Abmat Situps
6 Deadlifts
7 Burpees
8 Lunges
9 Pushups
10 Wall Balls
11 Pullups
12 Front Squats

*The most wonderful time of the year - Christmas in July! This workout is LONG and most classes will run over a few minutes. Be prepared to warmup outside so those before you can finish up. Grueling but fun and a crazy reminder that we are only five months away from Christmas!


Thursday, July 25th

Choose either the CrossFit Workout or Fitness Workout on Thursday, July 25th.

CrossFit Workout: For Time

1000m Row
50 Pushups
30 Thrusters (75/55)
15 Strict Handstand Pushups (1:1 Pike Pushups or Plate Deficit Pushups)

Fitness Workout: For Time

1000m Row
50 Pushups
30 Dumbbell Thrusters
15 Strict Handstand Pushups (1:1 Pike Pushups or Plate Deficit Pushups)


Friday, July 26th

Workout: For Time

5 Bar Muscle Ups (10 Chest to Bar Pull Ups)
50 Abmat Situps
100 Double Unders (200 Single Unders)
5 Bar Muscle Ups
100 Double Unders
50 Abmat Situps
5 Bar Muscle Ups


Saturday, July 27th

Workout: For Time - With a Partner

42-30-18
Toes to Bar
Dumbbell Push Press (50/35)
*300m Run after each round

Workouts for the Week: July 15 - July 20

Monday, July 15th

Choose either the CrossFit Workout or Fitness Workout on Monday, July 15th.

CrossFit Workout: For Time - 30 Minute Cap

2000m Row

-into-

10 Rounds
2 Power Cleans (205/145)
4 Bar-Facing Burpees
8 Alternating Pistols (Scaling Option: 10 Goblet Squats)

Fitness Workout: For Time - 30 Minute Cap

2000m Row

-into-

10 Rounds
2 Devils Press
4 Bar-Facing Burpees
8 Alternating Pistols (Scaling Option: 10 Goblet Squats)


Tuesday, July 16th

Strength & Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1: 2 Rope Climbs, Rig Assisted Rope Climbs, or 8 Dips
Minute 2: 100m Run
Minute 3: 2 Squat Snatches (Heavy, Climbing in Weight)

Workout: For Time - 10 Minute Cap

21-15-9
Alternating Dumbbell Snatch (50/35)
Toes to Bar


Wednesday, July 17th

Strength: Find a 2 Rep Max

Front Squat

Workout: For Time

21-15-9-6-3
Handstand Pushups
Front Squats (185/125)

50 Double Unders after each round


Thursday, July 18th

Choose either the CrossFit Workout or Fitness Workout to complete during the Time Domain on Thursday, July 18th.

Time Domain:

3 Minutes Work
3 Minutes Rest
6 Minutes Work
3 Minutes Rest
9 Minutes Work

CrossFit Workout: As Many Rounds as Possible within Time Domain - After rest period, pick up where you left off.

20 Overhead Squats (95/65)
10 Burpee Box Jump Overs (24/20)
20 Hang Power Cleans
10 Burpee Box Jump Overs
20 Hang Power Snatch
10 Burpee Box Jump Overs
20 Thrusters
10 Burpee Box Jump Overs
20 Bar Muscle Ups (Scaling Option: 20 Strict Pullups)

Fitness Workout: As Many Rounds as Possible within Time Domain - After rest period, pick up where you left off.

30 Air Squats
10 Burpee Box Jump Overs (24/20)
20 Dumbbell Hang Cleans
10 Burpee Box Jump Overs
20 Dumbbell Snatch
10 Burpee Box Jump Overs
20 Dumbbell Thrusters
10 Burpee Box Jump Overs
20 Bar Muscle Ups (Scaling Option: 20 Strict Pullups)


Friday, July 19th

Workout: As Many Rounds as Possible in 17 Minutes

200m Run
10 Wall Balls

Add 5 Wall Balls each round.


Saturday, July 20th

Workout: As Many Rounds as Possible in 15 Minutes - With a Partner

40 Abmat Situps
50 Kettlebell Swings (1.5/1)
60 Push Press (95/65)

Workouts for the Week: July 8 - July 13

Monday, July 8th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Monday, July 8th.

Strength: Every Minute on the Minute for 12 Minutes

Odd Minute: 3 Front Squats at 60-65% of Front Squat 1RM
Even Minute: 6 Back Squats at 60-65% of Front Squat 1RM

Conditioning: As Many Rounds as Possible in 12 Minutes

12 Abmat Situps
10 Box Step Ups
8 Single Arm Dumbbell Thrusters

Alternate arms on the Dumbbell Thrusters each round.

CrossFit Workout: For Time

3 Rounds
300m Run
10 Burpees
15 Strict Press (95/65)

Fitness Workout: For Time

3 Rounds:
300m Run
10 Burpees
15 Dumbbell Push Press


Tuesday, July 9th

Choose a movement option for Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, July 9th.

Conditioning: “Death By…” - 15 Minute Cap

1 Pushup + 1 Power Snatch (Pick Weight)
Add 1 Pushup and 1 Power Snatch each minute until you cannot complete within the minute.

-OR-

1 Pushup + 1 Double Dumbbell Snatch (Pick Weight)
Add 1 Pushup and 1 Double Dumbbell Snatch each minute until you cannot complete within the minute.

CrossFit Workout: For Time to Complete 75 Clean and Jerks or Total Clean and Jerks Completed Within Time Cap - Courtesy of Bergeron

4 Rounds:
9 Wall Balls
9/7 Calorie Row
Max Clean and Jerks (115/75)

Round 1: 2 Minutes Work / 1 Minute Rest
Round 2: 2 Minutes Work / 1 Minute Rest
Round 3: 2 Minutes Work / 1 Minute Rest
Round 4: 3 Minutes Work

Fitness Workout: For Time to Complete 75 Dumbbell Hang Clean and Jerks or Total Dumbbell Hang Clean and Jerks Completed Within Time Cap - Courtesy of Bergeron

4 Rounds:
9 Wall Balls
9/7 Calorie Row
Max Dumbbell Hang Clean and Jerk

Round 1: 2 Minutes Work / 1 Minute Rest
Round 2: 2 Minutes Work / 1 Minute Rest
Round 3: 2 Minutes Work / 1 Minute Rest
Round 4: 3 Minutes Work


Wednesday, July 10th

Workout: For Rounds Completed in Part A + Time to Complete Part B

Part A: As Many Rounds as Possible in 10 Minutes
8 Handstand Pushups
10 Dumbbell Thrusters (35/20)
100m Run

-5 Minutes Rest-

Part B: For Time - 5 Rounds
6 Deadlifts (255/165)
9 Box Jump Overs
12 Pullups


Thursday, July 11th

Workout: For Time

3 Rounds
75 Double Unders (2:1 Single Unders)
50 Air Squats
25/18 Calorie Row


Friday, July 12th

CrossFit Benchmark Workout: “Nancy” - For Time

5 Rounds
400m Run
15 Overhead Squats (95/65)

!Cashout!

5 Rounds
Plank Hold - 40 Seconds
Rest - 20 Seconds


Saturday, July 13th

Workout: For Time - With a Partner

2000m Row
80 Barbell Burpees
40 Hang Cleans (185/125)

Workouts for the Week: July 1 - July 6


Monday, July 1st

Choose either the CrossFit Workout or the Fitness Workout on Monday, July 1.

CrossFit Workout: With a Partner

As Many Rounds as Possible in 18 Minutes
100 Calorie Row
75 Synchro Wall Balls
50 Strict Handstand Pushups (Scaling Options: Deficit Plate Pushups or Pike Pushups)
25 Synchro Front Squats (205/145)

-2 Minute Rest-

6 Minutes
Find a Max Squat Snatch for the Day

Fitness Workout: With a Partner

As Many Rounds as Possible in 18 Minutes
100 Calorie Row
75 Synchro Wall Balls
50 Strict Handstand Pushups (Scaling Options: Deficit Plate Pushups or Pike Pushups)
30 Dumbbell Front Squats

-2 Minute Rest-

6 Minutes
Max Assault Bike Calories


Tuesday, July 2nd

Choose either Strength or Conditioning on Tuesday, July 2nd. All Athletes will complete the workout.

Strength: Every Minute on the Minute

Four Rounds- If you did this on June 18, add 5-10 pounds.
Minute 1 – 4 Strict Press - No more than 65% of 1RM
Minute 2 – 8 Push Press
Minute 3 – 12 Push Jerk
Minute 4 – Rest

Conditioning: Every Minute on the Minute

Four Rounds
Minute 1 – 15 Russian Kettlebell Swings
Minute 2 – 10/8 Assault Bike Calories
Minute 3 – 15 Hollow Rocks
Minute 4 – Rest

Workout: For Time - 16 Minute Cap

3 Rounds
15 Chest to Bar Pullups
30 Alternating Dumbbell Snatch (50/35)
100 Double Unders (2:1 Single Unders)


Wednesday, July 3rd

Workout: For Time - Inspired by Brent Loope

50 Calorie Row
400m Run
50 Calorie Row
800m Run
50 Calorie Row
1 Mile Run

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


Thursday, July 4th

One class at 8:00am due to the July 4th Holiday.

Hero Workout: “Jack” - As Many Rounds as Possible in 20 Minutes - With a Partner

10 Push Press (115/85)
10 KB Swings (1.5/1)
10 Box Jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

 
Jack1MartinHero.jpg
 

Friday, July 5th

Summer Hours are in effect. 5:30pm class is canceled.

Workout: For Time

1-10: Toes to Bar (Scaling Options: Toes To Bar Attempts or Abmat Situps)
10-1: Handstand Pushups

!Cashout!

2 Rounds
20 Wide Leg Situps
50 Weighted Russian Twists (With 10 lb. Plate)
50 Crunchy Frog Sit Ups
20 V-Ups

 
 
 
 

Saturday, July 6th

Summer Hours are in effect.
One class at 8:00am.
9:00am Open Gym and 10:00am class are canceled.

Workout: For Max Calories and Total Rounds - In Teams of 3

As Many Rounds as Possible in 17 Minutes
7 Deadlifts (135/95)
5 Hang Cleans
3 Thrusters
100m Partner Run

While Accumulating
Max Calorie Row

Workout Flow: Two Athletes will complete one round while the third Athlete accumulates max calories on the rower, including during the Partner Run. Upon returning from the Partner Run, one of the Athletes who completed the round will switch to the rower.

 

Workouts for the Week: June 24 - June 29

Announcement:

Rocktown Athletes - Make sure you’re a part of the Rocktown CrossFit Athletes page on Facebook so you’re always up to date on what’s going on at the Rock, including any last minute announcements that coaches need to get out. Click this link to join the closed group and Lauren or Nate will add you in!

Also, make sure we’ve got all your info for our Athlete roster and mailing list by clicking this link. If you filled out the member survey a few months ago or have been getting the newsletters, we’ve got your info. If you’ve joined recently, we’d love to snag this info from you.

On to the workouts!


Monday, June 24th

Choose either Strength or Conditioning on Monday, June 24th. All Athletes will complete the Workout.

Strength: 12 Minutes

10-8-6-4-2
Push Press

-Into-

1 Set Max Effort Push Jerks at final Push Press weight

Conditioning: 12 Minute Ladder

2 Kettlebell Deadlifts
:30 seconds Plate Taps
Increase Kettlebell Deadlifts by 2 reps each round

CrossFit Benchmark Workout: “Helen” - For Time

3 Rounds
400m Run
21 Kettlebell Swings (1.5/1)
12 Pullups


Tuesday, June 25th

Choose either Strength or Conditioning on Tuesday, June 25th. All Athletes will complete the Workout.

Strength: 13 Minutes - Find a Heavy Complex

1 Power Clean + 2 Hang Squat Cleans

Conditioning: As Many Rounds as Possible in 13 Minutes

6 Dumbbell Squat Cleans
12 Abmat Situps
18/14 Assault Bike Calories

Workout: As Many Rounds as Possible in 15 Minutes

100m Run
1 Rope Climb (Scaling Option: 2 Wall Walks)
15 Pushups

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


Wednesday, June 26th

Bring a Friend Day!

All Athletes will complete the Conditioning and Workout.

Conditioning: As Many Rounds as possible in 14 Minutes - With a Partner - Relay Style

10/8 Calorie Row
4 Devils Press

Workout: As Many Rounds as Possible in 16 Minutes - With a Partner

20 Dumbbell Front Squats
30 Burpees
300m Run


Thursday, June 27th

Workout: For Time

2 Rounds
30 Toes to Bar (Scaling Options: 30 Toes to Bar attempts or 30 Abmat Situps)
15 Box Jump Overs
75 Double Unders (150 singles)


Friday, June 28th

Workout: 5 Rounds

In Four Minutes Complete:
18/15 Calorie Row
9 Bar Facing Burpees
6 Power Snatch (135/95)
Rest Remaining Time


Saturday, June 29th

Workout: For Time - With a Partner

60 Handstand Pushups
40 Bar Muscle Ups
20 Clean and Jerks (225/155)

Workouts for the Week: June 17 - June 22

Monday, June 17th

Choose either the CrossFit Workout or Fitness Workout on Monday, June 17th. All Athletes will complete the Cashout.

CrossFit Workout: “Girls Gone Wild” - For Time - With a Partner - 26 Minute Cap

1 Mile Run

-Into-

“Karen” - 150 Wall Balls

-Into-

“Grace+” - 30 Clean and Jerks (185/135)

-Into-

“Isabel+” - 30 Power Snatch (155/105)

Fitness Workout: For Time - With a Partner - 26 Minute Cap

1 Mile Run

-Into-

“Karen” - 150 Wall Balls

-Into-

40 Double Dumbbell Hang Clean and Jerk

-Into-

60 Alternating Dumbbell Snatch

!Cashout! With a Partner

5 Max Effort Weighted Planks - Partner loads weight, then switch


Tuesday, June 18th

Choose either Strength or Conditioning on Tuesday, June 18th. All Athletes will complete the workout.

Strength: Every Minute on the Minute

Four Rounds
Minute 1 – 4 Strict Press - No more than 60% of 1RM
Minute 2 – 8 Push Press
Minute 3 – 12 Push Jerk
Minute 4 – Rest

Conditioning: Every Minute on the Minute

Four Rounds
Minute 1 – 15-20 Air Squats
Minute 2 – 15 Leg Lifts
Minute 3 – 10-15 Pushups
Minute 4 – Rest 

Workout: As Many Rounds as Possible in 16 Minutes

40 Handstand Pushups (Scaling Options: 50 Hand Release, Pike, or Deficit Pushups)
60 Alternating Pistol (Scaling Options: Goblet Squat or Assisted Pistols)
80 Calorie Row

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


Wednesday, June 19th

Strength: 12 Minutes - Find a Heavy Complex

2 Hang Snatch + 1 Overhead Squat

Workout: For Time - 18 Minute Cap

400m Run
21 Deadlifts (135/95)
15 Overhead Squats (135/95)
9 Bar Muscle Ups
400m Run
15 Deadlifts
12 Overhead Squats
6 Bar Muscle Ups
400m Run


Thursday, June 20th

Workout: As Many Rounds as Possible in 17 Minutes - With a Partner

8 Burpees
16 Alternating Dumbbell Snatch (50/35)
32 Double Unders (100 Single Unders)


Friday, June 21st

Strength & Conditioning: Every Minute on the Minute for 12 Minutes

Odd Minute: 5 Back Squats @ 50-60%
Even Minute: 10/8 Assault Bike Calories or 15/12 Row Calories

Everyone should use the Assault Bike at least a few rounds; sharing is caring.

Workout: For Time

Three Rounds
10 Toes to Bar (Scaling Options: 10 Leg Raises or Toes To Bar Attempts)
15 Dumbbell Thrusters (35/20)
20/15 Calorie Row


Saturday, June 22nd

Workout: For Time - Solo

Five Rounds
15 Box Jumps
20 Kettlebell Swings (1.5/1)
300m Run

Workouts for the Week: June 10 - June 14

Monday, June 10th

All Athletes will complete Conditioning; choose either the CrossFit Workout or Fitness Workout on Monday, June 10th.

Conditioning: 10 Minute Ladder

1 Renegade Row
5 Box Jump Overs
Increase Renegade Row by 1 Rep each round.

CrossFit Workout: 12 Minute Ladder

3 Hang Snatch (95/65)
3 Barbell Burpees
30 Double Unders (Scaling: 40 Single Unders)
Increase Hang Snatch and Barbell Burpees by 3 reps each round.

Fitness Workout: 12 Minute Ladder

3 Dumbbell Hang Snatch
3 Burpees Over Dumbbell
30 Double Unders (Scaling: 40 Single Unders)
Increase Dumbbell Hang Snatch and Burpees Over Dumbbell by 3 reps each round.


Tuesday, June 11th

Gymnastics: 15-20 Minutes

Practice gymnastics skills of your choice.

Use this time appropriately. Come with a plan or ask a coach for guidance if you aren’t sure . Pick 2 movements and complete an every minute on the minute.

Workout: For Time

3 Rounds
500m Row
21 Kettlebell Swings (1.5/1)
15 Handstand Pushups (Scaling Options: Pike, Deficit, or Plate Pushups)


Wednesday, June 12th

Strength: Find a Heavy Complex

1 Hang Squat Clean + 2 Front Squat

 CrossFit Benchmark Workout: “Fran” - For Time - 8 Minute Cap

21-15-9
Thrusters (95/65)
Pullups


Thursday, June 13th

Choose either the Hero Workout or Fitness Workout on Thursday, June 13th.

Hero Workout: “McGhee” - As Many Rounds as Possible in 30 Minutes - With a Partner

5 Deadlifts (275/185)
13 Pushups
9 Box Jumps

Fitness Workout: As Many Rounds as Possible in 30 Minutes - With a Partner

10 Kettlebell Sumo Deadlifts
13 Pushups
9 Box Jumps

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 
CplRyanMcGhee.jpg
 

Friday, June 14th

Workout: As Many Rounds as Possible in 14 Minutes

15 Toes to Bar (Scaling Options: 20 Knee Tucks or 15 Toes to Bar Attempts)
30 Double Unders
200m Run

 !Cashout! 6 Minute Tabata

Odd Minute: L Holds from Rig
Even Minute: Hollow Rocks


Saturday, June 15th

Workout: For Time - With a Partner

120 Calorie Row
100 Wall Balls
80 Abmat Situps
60 Push Press (95/65)
40 Front Rack Lunges (95/65)

Workouts for the Week: June 3 - June 8

Monday, June 3rd

Choose either the CrossFit Workout or Fitness Workout on Monday, June 3rd. All Athletes will complete the Cashout.

CrossFit Workout: 16 Minute Time Cap - With a Partner

21 Synchro Bar Facing Burpees
18 Synchro Thrusters (135/95)
15 Synchro Bar Facing Burpees
12 Synchro Thrusters (155/105)
9 Synchro Bar Facing Burpees
6 Synchro Thrusters (185/125)
Max Reps Squat Cleans (205/145)

Fitness Workout: 16 Minute Time Cap - With a Partner

21 Synchro Bar Facing Burpees
21 Dumbbell Thrusters
15 Synchro Bar Facing Burpees
15 Dumbbell Thrusters
9 Synchro Bar Facing Burpees
9 Dumbbell Thrusters
Max Reps Dumbbell Squat Cleans

!Cashout! 6 Minute Tabata

Odd Minute: L Holds from Rig
Even Minute: Hollow Rocks


Tuesday, June 4th

Choose either Strength or Conditioning on Tuesday, June 4th. All Athletes will complete the Workout.

Strength:

4x3 Push Jerk
4x2 Split Jerk

Conditioning: As Many Rounds as Possible in 15 Minutes

8 Assault Bike Calories
6 Abmat Situps
100m Run 

Workout: As Many Rounds as Possible in 8 Minutes

5 Box Jump Overs
7 Dumbbell Snatch (50/35)
9 Dumbbell Overhead Squats (Scaling Options: Dumbbell Front Squat or Goblet Squat)


Wednesday, June 5th

Conditioning:

V1:40/20r on the Rower

 Workout: As Many Rounds as Possible in 11 Minutes

6 Chest to Bar Pullups
8 Pushups
10 Calorie Row

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


Thursday, June 6th

Choose either the CrossFit Workout or Fitness Workout on Thursday, June 6th.

CrossFit Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

4 Rounds:
40 Wall Balls
15 Snatches

Round 1 Snatches: 115/75
Round 2 Snatches: 135/95
Round 3 Snatches: 155/105
Round 4 Snatches: 185/125

Fitness Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

4 Rounds:
40 Wall Balls
15 Devils Press


Friday, June 7th

Conditioning: 14 Minutes

25m Heavy Sled Push
1-2 Rope Climbs (Scaling Options: 4 Dips or Strict Pullups)

Remember to bring long socks, wear pants, or bring protection for rope climbs; Coaches will be working on climbing technique.

Workout: For Time

3 Rounds:
14 Single Arm Dumbbell Push Press (50/35)
14 Deadlifts (155/105)
300m Run


Saturday, June 8th

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

20 Double Unders (1:1 Single Unders)
12 Front Squats (95/65)
8 Handstand Pushups (1:1 Pushups)