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)

Workouts for the Week: May 27 - June 1

Monday, May 27th

One class at 8:00am on Monday, May 27th. All other classes and open gym are canceled in honor of Memorial Day.

Hero Workout: “Hall” - As Many Rounds as Possible in 22 Minutes - With a Partner - Both Athletes complete the listed reps

3 Power Cleans (225/155)
200m Partner Run
20 Kettlebell Hang Snatch (50/35)

-1 Minute Rest after each round-

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

 
 

Tuesday, May 28th

Choose either Strength or Conditioning on Tuesday, May 28th. All Athletes will complete the workout.

Strength: 4x4 - As Heavy as Possible

Back Squat

Conditioning: As Many Rounds as Possible in 12 Minutes

10 Russian Kettlebell Swings
10 Stiff Legged Situps
10 Plate Hops (45 Lb. Plate: Up + Over + Up + Over = 1 Rep)

 Workout: As Many Rounds as Possible in 14 Minutes

7 Thrusters (95/65)
14 Toes to Bar (Scaling: Toes to Bar Attempts or Knee Tucks)
28 Double Unders (60 singles)


Wednesday, May 29th

Workout: “Buzz Lightyear” - Courtesy of Bergeron - 30 Minute Cap - Teams of 3

3 Rounds
400m Team Run
50 Bar-Facing Burpees
9 Rope Climbs (3:1 Dips)

-Into-

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)


Thursday, May 30th

Workout: For Time

30 Deadlifts (245/175)
35 Calorie Row
40 Handstand Pushups (Scaling Option: 40 Pike, Deficit, or Plate Pushups)


Friday, May 31st

CrossFit Benchmark Workout: For Time - “Amanda”

9-7-5
Ring Muscle Ups (Scaling Option: 15-10-5 Pullups)
Squat Snatch (135/95)

!Cashout!

Four Rounds
10 Anchored Kettlebell Situps
10 Plank Kettlebell Pull-Throughs
10-15 Calorie Assault Bike Sprint


Saturday, June 1st

9:00am - Gymnastics on the Rig with Coach Luke
Free for Rocktown CrossFit Athletes

Click for Facebook Event Page

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

100 Double Unders (200 singles)
80 Wall Balls
60 Burpees
40 Shoulder to Overhead (135/95)

Workouts for the Week: May 20 - May 25

Monday, May 20th

Choose either the CrossFit Workout or Fitness Workout on Monday, May 20th.

CrossFit Workout: For Time - Monday Mash Up - With a Partner; One athlete working at a time - 40 Minute Cap

Part A - In 13 Minutes complete:
2000m Row
In Remaining Time: Find a Heavy Clean and Jerk

-Into-

Part B - 3 Rounds
36 Alternating Pistols (Scaling: 1:1 Assisted Pistols or Goblet Squats)
24 Toes to Bar (Scaling: 1:1 Toes to Bar Attempts, Knee Tucks, or Abmat Situps)
12 Clean and Jerks (225/155)

-Into-

Part C
80 Bar-Facing Burpees

Fitness Workout: For Time - Monday Mash Up - With a Partner; One athlete working at a time - 40 Minute Cap

Part A - In 13 Minutes complete:
2000m Row
In Remaining Time: Max Kettlebell Swings

-Into-

Part B - 3 Rounds
36 Alternating Pistols (Scaling: 1:1 Assisted Pistols or Goblet Squats)
24 Toes to Bar (Scaling: 1:1 Toes to Bar Attempts, Knee Tucks, or Abmat Situps)
20 Heavy Double Dumbbell Hang Clean and Jerk

-Into-

Part C
80 Bar-Facing Burpees


Tuesday, May 21st

Workout: For Time - 25 Minute Cap

1 Mile Run

-Into-

12 Rounds
4 Handstand Pushups (Scaling: 6 Deficit Pushups, Box or Plate)
8 Pullups
12 Air Squats

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

!CashOut!

40 Renegade Rows
Accumulate 2 Minutes of L hold (Rig, Paralettes, Boxes, or Kettlebells)


Wednesday, May 22nd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Wednesday, May 22nd.

Strength: 10-8-6-4-2

Deadlifts

Conditioning: As Many Rounds as Possible in 12 Minutes

10/8 Calorie Bike/Row/Ski
8 Hollow Rocks
6 Dips

CrossFit Workout: For Time

21-15-9
Deadlifts (275/185)
Box Jumps (30/24)

FItness Workout: For Time

30-20-10 Double Kettlebell Sumo Deadlifts
21-15-9 Box Jumps (30/24)


Thursday, May 23rd

Workout: For Time

1-2-3-4-5 Bar Muscle Ups (Scaling: 2:1 Strict Pull-ups
2-4-6-8-10 Overhead Squat (165/115) (Scaling: 1-2-3-4-5 Wall Walks)


Friday, May 24th

Conditioning: As Many Rounds as Possible in 11 Minutes

5 Devils Press
100m Run

Workout: As Many Rounds as Possible in 11 Minutes

8 Single Dumbbell Hang Clean and Jerk (50/35)
12 Ball Slams
16 Abmat Situps


Saturday, May 25th
MURPH

Heats begin at 6:30am (not lead by coaches), 8:00am, and 9:30am.
There is no 9am Open Gym or 10:00am Class on Saturday, May 25th.

Workout: “Murph” - For Time

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. If you have a weight vest (20/14), wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

murph.jpg

Workouts for the Week: May 13 - May 18

Monday, May 13th

Workout: For Time - Inspired by Bergeron

27/24 Calorie Row
27 Burpees
27 Chest to Bar Pullups

-4 Minute Rest-

21/18 Calorie Row
21 Burpees
21 Toes to Bar (1:1 Situps or Toes to Bar attempts)

-4 Minute Rest-

15/12 Calorie Row
15 Burpees
15 Pullups

!Cashout! 4 Rounds

10 V-Ups or Leg Lifts
10 Plank Up and Down


Tuesday, May 14th

Choose either Strength or Conditioning and choose either the CrossFit Workout or Fitness Workout on Tuesday, May 14th.

Strength: Find a Heavy Complex - Compare to January 16th, 2019

1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat

Conditioning:

As Many Rounds as Possible in 5 Minutes:
5 Dumbbell Hang Clean and Jerks
5 Dumbbell Jump Overs (Over and Back = 1)
5 Pushups

-3 Minute Rest-

As Many Rounds as Possible in 7 Minutes:
7 Dumbbell Hang Clean and Jerks
7 Dumbbell Jump Overs
7 Pushups

CrossFit Workout: For Time - Inspired by Bergeron

50 Double Unders (Scaling Option: 100 Single Unders or 50 Double Under attempts)
10 Squat Snatch (115/75)
50 Double Unders
8 Squat Snatch (135/95)
50 Double Unders
6 Squat Snatch (155/105)
50 Double Unders
4 Squat Snatch (165/115)
50 Double Unders
2 Squat Snatch (185/125)

Fitness Workout: For Time - Inspired by Bergeron

50 Double Unders (Scaling Option: 100 Single Unders or 50 Double Under attempts)
10 Devils Press
50 Double Unders
8 Devils Press
50 Double Unders
6 Devils Press
50 Double Unders
4 Devils Press
50 Double Unders
2 Devils Press


Wednesday, May 15th

Conditioning: 14 Minutes

Sled Sprints + 3 Tire Flips (Solo or Tandem) 

Workout: “Jack Squat” - For Time - Courtesy of Bergeron

21-15-9
Front Squats (135/95)
Kettlebell Swings (1.5/1)
400m Run (Between Each Round)

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


Thursday, May 16th

Choose either the CrossFit Workout or Fitness Workout on Thursday, May 16th.

CrossFit Workout: For Time - 32 Minute Cap

50 Burpees
150 Double Unders (200 Single Unders)
25 Back Squats (185/135)
1 Mile Run
50 Alternating Dumbbell Snatch (50/35)

Athletes must also accumulate 5 Rope Climbs (Scaling Option: 7 Wall Walks) as they complete the workout. Athletes may choose when to complete these movements as well as how to break them up.

Fitness Workout: For Time - 32 Minute Cap

50 Burpees
150 Double Unders (200 Single Unders)
30 Goblet Squats
1 Mile Run
50 Alternating Dumbbell Snatch (50/35)

Athletes must also accumulate 5 Rope Climbs (Scaling Option: 7 Wall Walks) as they complete the workout. Athletes may choose when to complete these movements as well as how to break them up.


Friday, May 17th

Conditioning & Gymnastics: Every 90 Seconds for 7 Rounds

15/12 Calorie Row
Max Deficit Handstand Pushups (Scaling Option: Handstand Pushups or Deficit Pushups on 25lb plates)

 Workout: As Many Rounds as Possible in 14 Minutes

12 Wall Balls
9 Handstand Pushups
6 Clean and Jerks (135/95)
3 Bar Muscle Ups (Scaling Option: 5 Strict Pullups)


Saturday, May 18th

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

“Dumbbell DT”
12 Deadlifts (50/35)
9 Hang Cleans
6 Shoulder to Overhead
200m Partner Run (After each partner completes 1 round of DT)

Workouts for the Week: May 6 - May 11

Monday, May 6th

Choose either the CrossFit Workout or the Fitness Workout on Monday, May 6th. All athletes will choose a Cashout to complete.

CrossFit Workout: With a Partner - 18 Minute Time Cap

40 Synchro Bar Facing Burpees
30 Snatch (75/55)
100 Double Unders Each (200 Single Unders)
30 Synchro Bar Facing Burpees
30 Snatch (135/85)
100 Double Unders Each (200 Single Unders)
20 Synchro Bar Facing Burpees
30 Snatch (165/105)
100 Double Unders Each (200 Single Unders)
10 Synchro Bar Facing Burpees
As Many Snatches as Possible in Remaining Time (185/125)

Fitness Workout: With a Partner - 18 Minute Time Cap

40 Synchro Dumbbell Facing Burpees
40 Dumbbell Snatch
100 Double Unders Each (200 Single Unders)
30 Synchro Dumbbell Facing Burpees
40 Dumbbell Snatch
100 Double Unders Each (200 Single Unders)
20 Synchro Dumbbell Facing Burpees
40 Dumbbell Snatch
100 Double Unders Each (200 Single Unders)
10 Synchro Dumbbell Facing Burpees
As Many Dumbbell Snatches as Possible in Remaining Time

!Cashout! - Choose One

30-40 Barbell Rollouts
1 Mile Run


Tuesday, May 7th

Choose either the Strength or Conditioning option and choose either the CrossFit Workout or Fitness Workout on Tuesday, May 7th.

Strength: As Heavy as Possible

10-8-6-4-2
Front Squats

Conditioning: As Many Rounds as Possible in 12 Minutes

4 Burpees
6 Assault Bike Cals
8 Situps

CrossFit Workout: For Time

2000/1800m Row
30 Chest to Bar Pullups
10 Front Squats (225/155)

Fitness Workout: For Time

2000/1800m Row
30 Chest to Bar Pullups
20 Dumbbell Front Squats


Wednesday, May 8th

Conditioning: As Many Rounds as Possible in 10 Minutes

2 Wall Walks
4 Man Makers
8 Medball Cleans

Workout: As Many Rounds as Possible in 18 Minutes - Athletes completing the workout RX will wear a weight vest (20/14).

300m Run
6 Handstand Pushups (1:1 Pushups)
8 Burpees Over Dumbbell
10 Dumbbell Overhead Lunges (50/35)


Thursday, May 9th

Workout: For Time - 4 Rounds

20/18 Calorie Row
14 Toes to Bar (Scaling Option: 14 Toes to Bar Attempts)
7 Deadlifts (275/185)


Friday, May 10th

Choose either the Strength or Conditioning option on Friday, May 10th. All Athletes will complete the workout.

Strength: Find a Heavy Complex

Split Jerk + Split Jerk
(2 Second Pause in the Catch)

Conditioning: For Time

1-2-3-4-5-6-7-8-9-10
Devils Press
Dumbbell Box Step Up

Workout: As Many Rounds as Possible in 10 Minutes - Ascending Ladder by 3 Reps

10/8 Calorie Row
3 Push Press (115/75)
10/8 Calorie Row
6 Push Press
10/8 Calorie Row
9 Push Press
Etc…


Saturday, May 11th

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

30 Wall Balls
20 KB Swings (1.5/1)
10 Squat Clean Thrusters (135/95)

Workouts for the Week: April 29 - May 4

On Monday, April 29th, classes begin at 5:30am at the new location!

1645 Reservoir Street - Suite 149 - Harrisonburg, VA

 

Be sure to check the blog for some final reflections and thoughts moving forward.


Monday, April 29th

Choose either the CrossFit Workout or the Fitness Workout on Monday, April 29th.

CrossFit Workout: “2.0”

Part A: As Many Rounds as Possible in 18 Minutes - With a Partner
5 Thrusters (115/75)
10 Barbell Burpees
15 Toes to Bar (1:1 Knee Tucks)
300m Partner Run

-2 Minutes Rest-

Part B: 7 Minutes
Find a Squat Clean 1 Rep Max (Max Calories Row’d/Biked/Ski’d)

Fitness Workout: “2.0”

Part A: As Many Rounds as Possible in 18 Minutes - With a Partner
5 Dumbbell DB Thrusters
10 Barbell Burpees
15 Toes to Bar (1:1 Knee Tucks)
300m Partner Run

-2 Minutes Rest-

Part B: 7 Minutes
Max Calories Row’d/Biked/Ski’d


Tuesday, April 30th

All athletes will complete the Conditioning Ladder; choose either the CrossFit Workout or the Fitness Workout on Tuesday, April 30th.

Conditioning: 12 Minute Ladder - 3-6-9-12-15-etc.

Burpees
Goblet Squats
150/100m Row

 CrossFit Workout: As Many Rounds as Possible in 11 Minutes

7 Deadlifts (135/95)
7 Pushups
25 Double Unders (30 Singles)

 Fitness Workout: As Many Rounds as Possible in 11 Minutes

7 Double Kettlebell Sumo Deadlifts
7 Pushups
25 Double Unders (30 Singles)


Wednesday, May 1st

Strength: Find a Heavy Complex

1 Full Squat Snatch + 1 Hang Snatch

 Workout: For Time

10 Squat Snatch (135/95)
30/21 Calorie Row
50 Alternating Pistols (Scaling Option: 60 Single Arm Dumbbell Squats, 30 each side)
30/21 Calorie Row
10 Squat Snatch (135/95)


Thursday, May 2nd

Workout: For Time - With a Partner

1 Mile Run
100 Wall Balls
80 Alternating Dumbbell Snatch (50/35)
60 Handstand Pushups
40 Chest to Bar Pullups


Friday, May 3rd

Heads Up: JMU Commencement takes place on Friday, May 3rd. Traffic on Reservoir may be significant.

Workout: For Time

10-8-6-4-2
Clean and Jerks (155/105)
Burpee Box Jump Overs (30/24)

 !Cashout! 3 Rounds

10 V-Ups
20 Straight Leg Abmat Situps
30 Strict Pushups


Saturday, May 4th

Heads Up: JMU Commencement takes place on Saturday, May 4th. Traffic on Reservoir may be significant.

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

60 Double Unders (120 singles)
30 Calorie Row
15 Overhead Squats (95/65)

Workouts for the Week: April 22 - April 27

The move to the new location begins this week! See Friday and Saturday’s workout for more information.

UPDATE: On Monday, April 29th, classes begin at 5:30am at the new location!

1645 Reservoir Street - Suite 149 - Harrisonburg, VA

 

Monday, April 22nd

Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

14 Rounds: Relay Style
3 Hang Squat Cleans (185/135)  or 6 Goblet Squats
6 Strict Handstand Pushups or 10 Pushups

-Into-

40-30-20: One Athlete Working at a Time
Double Dumbbell Snatch (35/20) or Single Dumbbell Snatch 
Burpee Box Jumps Overs
Handstand Pushup (1:1 Pushups)


Tuesday, April 23rd

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

Strength: Snatch Waves - 4 sets; 15 Minutes total. Add weight to each set.

Minute 1 - 3 Squat Snatch (65%)
Minute 2 - 2 Squat Snatch (70%)
Minute 3 - 1 Squat Snatch (75%)
Minute 4 - Rest

Conditioning: As Many Rounds as Possible in 14 Minutes 

4 Box Step Ups (Dumbbell Optional)
6 Dumbbell Jumpovers
8 Push Ups

CrossFit Workout: 7 Minute Ladder - For Last Full Round of Snatches+Double Unders completed.

30 Double Unders (50 Single Unders)
1 Squat Snatch (155/105) - Add 1 rep each round

Fitness Workout: 7 Minute Ladder - For Last Full Round of Manmakers+Double Unders completed.

30 Double Unders (50 Single Unders)
1 Manmaker - Add 1 rep each round


Wednesday, April 24th

Choose either Strength or Conditioning on Wednesday, April 24th. All Athletes will complete the workout.

Strength:

Find a 2 Rep Max Thruster

Conditioning: As Many Rounds as Possible in 15 Minutes 

3 Burpees
5 Dumbbell Push Press
3 Burpees
10 Air Squats

Workout: For Time - With a Partner

21-18-15-12-9
Snychro Thrusters (95/65)
Synchro Bar Facing Burpees

*Partners must be in sync at the top of their thrusters and on the ground of their burpees. Teams will complete the burpees over one barbell.


Thursday, April 25th

Workout: As Many Rounds as Possible in 18 Minutes

200m Run
15 Ball Slams
200m Run
15 Abmat Situps


Friday, April 26th

4:30pm, 5:30pm, and 6:30pm classes are canceled for Friday, April 26th to move Rocktown CrossFit to the new location on Reservoir Street.

Want to help? Let Lauren know you plan on coming and/or if you have a truck or trailer that can help: (540) 335-3514.

Meet at the Rock anytime after 4:30pm to load out.

Strength:

Find a 3 Rep Max Deadlift for the day

Workout: As Many Rounds as Possible in 14 Minutes

7 Push Press (115/75)
14 Deadlifts
21 Wall Balls


Saturday, April 27th

8:00am class, 9:00am open gym, and 10:00am class are canceled for Saturday, April 27th to move Rocktown CrossFit to the new location on Reservoir Street.

Want to help? Let Lauren know you plan on coming and/or if you have a truck or trailer that can help: (540) 335-3514.

Meet at the Rock anytime after 7:00am to load out.

Workouts for the Week: April 15 - April 20

The first issue of the Rocktown CrossFit Newsletter went out this week! If you didn’t see it in your inbox, check your spam folder. Still don’t have it? That means we don’t have your info. We went based off the member survey; click the button below to fill out a form and get on the mailing list!

You can check out the newsletter here, and then expect the about once a month to keep you up to date on everything happening at the Rock. Have something you want to see in later issues? Talk to Nate, Lauren, or RJ, or shoot an email to rocktowncrossfit@gmail.com.

On to the workouts!


Monday, April 15th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Monday, April 15th.

Strength: Back Squat - Rest 2 Minutes between each set. Percentages based on 1RM.

6 Reps at 65%
3 Reps at 75%
6 Reps at 65%
3 Reps at 75%
6 Reps at 65%
3 Reps at 75%

Conditioning: 3 Rounds - Rest 2 Minutes between each round.

16 Kettlebell Front Rack Reverse Lunges
8 Strict Knee Tucks
16 Barbell Good Mornings
8 Strict Knee Tucks

CrossFit Workout: As Many Rounds as Possible in 9 Minutes - Courtesy of the Rogue Invitational

9 Front Squats (135/95)
7 Barbell Burpees
5 Shoulder to Overhead

Fitness Workout: As Many Rounds as Possible in 9 Minutes

9 Dumbbell Front Squats
7 Barbell Burpees
5 Dumbbell Push Press


Tuesday, April 16th

Workout: For Time - 4 Rounds

200m Run
50 Double Unders (2:1 singles)
200m Run
12 Devils Press (50/35)

!CashOut! - As Many Rounds as Possible in 8 Minutes

6 Weighted Hollow Rocks
24 Russian Twists


Wednesday, April 17th

Workout: For Time - 40 Minute Time Cap

Part One: In 11 Minutes
2000m/1850m Row
In Remaining Time: Max Effort Handstand Pushups (Hand Release Pushups)

Rest 4 minutes

Part Two:
800m Run

-Into-

5 Rounds
10 Chest to Bar Pullups
30 Air squats

-Into-

800m Run

RX+ Option: Wear a Weight Vest (20/14) for Part Two. Athletes completing RX+ must be able to complete the workout within the time cap and remain uptempo the entire workout. No extended breaks or singles due to the weight vest.


Thursday, April 18th

No 6:30pm class on Thursday, April 18th for a JMU ROTC Event.

Workout: For Time

15/12 Calorie Row
3 Dumbbell Squat Snatch (50/35)
15/12 Calorie Row
6 Dumbbell Squat Snatch
15/12 Calorie Row
9 Dumbbell Squat Snatch
15/12 Calorie Row
12 Dumbbell Squat Snatch
15/12 Calorie Row
15 Dumbbell Squat Snatch

Scaling Option: Dumbbell Snatch or Dumbbell Snatch + Squat


Friday, April 19th

Spring Social tonight at Three Notch’d - 6:30pm. Click for the Facebook event page.

Workout: For Time - “Crazy Cow” - Courtesy of Bergeron

60 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Toes to Bar
40 Thrusters (115/75)
30 Burpee Box Jump Overs
20 Squat Clean Thrusters (165/115)


Saturday, April 20th

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

100 Double Unders (2:1 Singles)
50 Kettlebell Hang Snatch (2/1.5)
100 Double Unders
50 Burpees
100 Double Unders
50 Overhead Kettlebell Lunges