Rocktown CrossFit

"The goal is to get fit. Make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out." - Pat Sherwood

Workouts for the Week: December 10 - December 16

Monday, December 10th

Choose either Strength or Fitness Conditioning and choose either the CrossFit or Fitness Workout. Check the Blog for more info.

Update: 5:30am and 6:30am classes are canceled on Monday, December 10th due to weather.

Strength: 16 Minutes - Find a Heavy Snatch Complex

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

Fitness Conditioning: 16 Minute Cap

100 Burpee Ball Slams
Every Minute on the Minute: 6 Medball Abmat Situps (Feet should be anchored)

CrossFit Workout: Ten Rounds for Time

10 Wall Balls
5 Overhead Squats (155/105)

Fitness Workout: Ten Rounds for Time

10 Wall Balls
8 Medball Cleans (30/20 if available)


Tuesday, December 11th

Choose either Strength & Stamina or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Tuesday, December 11th. Check the Blog for more info.

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

Odd Minute: 3 Front Squats at 75% of Front Squat 1RM
Even Minute: 6 Back Squats at 75% of Front Squat 1RM

Fitness Conditioning: 5 Rounds or 12 Minute Cap

6 Tempo Goblet Squats (3 Second Decent, 3 Second Pause)
8 KB/DB Bent Over Rows (Each Arm)
12 Calories on a Machine (Bike/Ski/Row)
20 Weighted Russian Twist

CrossFit Workout and Fitness Workout: 16 Minute Ladder with a Partner

3-6-9-12-15-18-…
Devils Press (35/20)
Handstand Pushups (Deficit Pushups)
Chest to Bar Pullups


Wednesday, December 12th

Workout: 5 Rounds

In Four Minutes Complete:
9 Box Facing Burpee Box Jump Overs
15 DB Front Squats (50/35)
15/12 Calorie Row

!Cashout! 6 Minute Tabata

Odd – Rig L Hold
Even – Hollow Hold


Thursday, December 13th

Workout: For Time - Courtesy of Bergeron

100 Double Unders (Scaling Option: 60 Double Unders)
30 Dumbbell Snatches (50/35)
100 Double Unders
30/21 Calorie Row
100 Double Unders
30 Toes to Bar
100 Double Unders
30/21 Calorie Row
100 Double Unders
30 Dumbbell Snatches


Friday, December 14th

Workout: 5 Rounds with a Partner - For Time

10 Clean and Jerks
20 Bar Facing Burpees
30 Deadlifts

Weight Increases Each Round:
135/95 - 155/105 - 185/125 - 205/145 - 225/155


Saturday, December 15th

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

3 Bar Muscle Ups (Scaling Options: 7 Pullups or 7 Jumping Pullups)
9 Thrusters (95/65)
3 Bar Muscle Ups
9 Power Snatch (95/65)
200m Run with Medball (Together)

Pregnancy & Postpartum Pelvic Floor Health Seminar - 11:00am

Click to see the Facebook Event Page


Sunday, December 16th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.

Workouts for the Week: December 3 - December 8

Monday, December 3rd

Choose Either the CrossFit or Fitness Workout. Check the Blog for more info.

Workout - CrossFit: Two Rounds For Time in teams of Three - 30 Minute Cap - Courtesy of Bergeron

200m Run (Together)
100 Power Snatch (75/55)
200m Run
100 Burpee Box Jump Overs (Box Facing)
200m Run
100 Thrusters (95/65)

Workout - Fitness: Two Rounds For Time in teams of Three - 30 Minute Cap

200m Run (Together)
100 Ball Slams
200m Run
100 Burpee Box Jump Overs (Box Facing)
200m Run
100 DB Thrusters (Light enough for sets of 8-10)

!Cashout! Time Permitting

7 Minutes
7 V-Ups
7 Hollow Rocks
7 Bicycles
7 Supermans


Tuesday, December 4th

Choose Either the Strength & Stamina or Fitness Conditioning and the CrossFit or Fitness Workout. Check the Blog for more info.

Strength & Stamina: Every Minute on the Minute for 12 Minutes at 75% of Front Squat 1RM

Odd Minute: 1 Front Squat
Even Minute: 3 Back Squats

 Fitness Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1 – 50ft Dumbbell Lunges
Minute 2 – 5 - 7 Renegade Rows
Minute 3 – 20 Situps

Lunges will be done with light dumbbells on the shoulders at a weight you can also use for the Renegade Rows.

Workout - CrossFit: For Time

42-30-18
Double Unders

21-15-9
Handstand Pushups

11-7-5
Deadlifts (315/225)

Workout - Fitness: For Time

42-30-18
Double Unders

21-15-9
Handstand Pushups

11-7-5
Double KB Deadlifts (1.5/1)


Wednesday, December 5th

Strength

4x3 Strict Press
3x2 Push Press
3x2 Push Jerk

Workout: For Time - Courtesy of Bergeron

30 Clean and Jerks (185/135)
Every minute on the minute: 7 Toes to Bar


Thursday, December 6th

CrossFit and Fitness Workouts are identical on Thursday, December 6th. Check the Blog for more info.

Workout - CrossFit & Workout - Fitness: For Time

100/85 Calorie Row
50 Wall Balls
25 Dumbbell Box Step Overs (50/35)


Friday, December 7th

Workout: For Time

1 Mile Run
60 Calorie Row
50 Dumbbell Snatch (50/35)
40 Alternating Pistols (Scaling Options: Rig, Band, or Box assisted; Goblet Squats)
30 Pullups
20 Handstand Pushups
10 Bar Muscleups (Scaling Option: 10 Burpee Jumping Pullups)


Saturday, December 8th

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

20 Double Unders (30 Singles)
10 KB Swings (1.5/1)
5 Burpees

 

Workouts for the Week: November 26 - December 1

Monday, November 26th

Workout: “Bane” - For Time - With a Partner

60 Handstand Pushups
25 Ring Muscleups (30 pullups)
15 sets of “Macho Man” - Relay Style

Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks (185/135)

!Cashout!

40 Renegade Rows


Tuesday, November 27th

Workout: For Time

1 Mile Run

-Into-
20-18-16-14-12-9
Med Ball Cleans
Med Ball Situps

-Into-
1 Mile Run


Wednesday, November 28th

Strength: 15 Minute Squat Snatch Wave

Minute 1 – 1 Rep @ 74%
Minute 2 – 1 Rep @ 77%
Minute 3 - 1 Rep @ 80%

*If these percentages will not be a struggle, complete 4 Barbell Burpees at the top of the minute before completing the Snatch.

Workout: For Time

21-15-9
Push Press (95/65)
Overhead Squats
Toes to Bar (1:1 Knee Tucks)


Thursday, November 29th

Bring a Friend Day

Workout: As Many Rounds as Possible in 15 Minutes

200m Row
10 Dumbbell Thrusters
10 Burpee Box Jumps


Friday, November 30th

Workout: 3 Rounds for Time

27/20 Calorie Row
21 Wall Balls
9 Deficit Handstand Pushups (Using 45 lb. plates)

!Cashout! - Time permitting and if you missed this one last week!

7 minutes: As many Rounds as Possible
4 Barbell Rollouts
8 Weighted Russian Twist
10 Weighted Sit Ups
12 Plank Transitions


Saturday, December 1st

Workout: As Many Rounds as Possible in 20 Minutes- With a Partner

5 Chest to Bar Pullups
10 Bar Facing Burpees
15 Deadlifts (155/105)

Workouts for the Week: November 19 - November 25

Monday, November 19th

Workout: For Time - With a Partner

21-15-9
Clean and Jerks (135/95)
Burpee Box Jumps (30/24)

15-12-9
Clean and Jerks (155/105)
Burpee Box Jumps

12-9-6
Clean and Jerks (185/125)
Burpee Box Jumps

!Cashout! As Many Rounds as Possible in 7 minutes

4 Barbell Rollouts
8 Weighted Russian Twist
10 Weighted Sit Ups
12 Plank Transitions 


Tuesday, November 20th

Strength: 5x5 @ 65-75% - One Set Every Two Minutes

Front Squats

Workout: “Smooth Criminal” - As Many Rounds as Possible in 15 Minutes - Courtesy of Bergeron

60 Double Unders
30 Wall Balls
15 Deadlifts (245/165)


Wednesday, November 21st

Holiday Schedule: 6:30pm class canceled

Strength: 8x4 - One Set Every Two Minutes

Snatch

Workout: For Time

2-4-6-8-10
Toes to Bar
KB Thrusters (2/1.5)

200m Row between each set


Thursday, November 22nd

Thanksgiving Throwback

Holiday Schedule: All regular classes and open gym canceled. One class at 8:00am.

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner

20 Handstand Pushups
40 Dumbbell Snatch (50/35)
60 Calorie Row


Friday, November 23rd

Holiday Schedule: All regular classes and open gym canceled. One class at 8:00am.

Workout: For Time - With a Partner

60 Front Squats (95/65)
1 Mile Run
80 Pullups
1 Mile Run
100 Barbell Burpees


Saturday, November 24th

Holiday Schedule: Back to regular schedule.

Workout: As Many Rounds as Possible in 16 Minutes

5 Med Ball Cleans
8 Pushups
13 KB Swings (1.5/1)


SUNDAY, NOVEMBER 25TH

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles.

Workouts for the Week: November 12 - November 17

Monday, November 12th

Workout: Monday Mash Up

7 Minutes to Find a 2 Rep Max Overhead Squat

-Into-
18 Minutes to Complete

5 Rounds
50 Double Unders (100 Singles)
10 Overhead Squats (95/65)

-Then-
In Remaining Time:
As Many Rounds as Possible
5 Chest to Bar Pullups
7 Handstand Pushups (7 Pike Pushups on a Box)
21 Air Squats


Tuesday, November 13th

Conditioning: Every Minute on the Minute for 16 Minutes - Courtesy of Spealler

Odd Minute: 20/15 Calorie Row
Even Minute: 20 Pushups

Workout: For Time

21-15-9
Dumbbell Ground to Overhead (50/35 - Two Dumbbells; Clean and Jerk or Snatch)
Burpee to Target


Wednesday, November 14th

Strength: Every 90 Seconds for 15 Minutes

1 Clean and Jerk

Workout: For Time

50/40 Calorie Row
30 Toes to Bar (1:1 Knee Tucks)
25 Squat Cleans (185/135)
30 Toes to Bar
50/40 Calorie Row


Thursday, November 15th

Bring a Friend Day - All Day

Workout: As Many Rounds as Possible in 15 Minutes

200m Row
10 Dumbbell Thrusters
10 Burpee Box Jumps


Friday, November 16th

Workout: For Max Bar Muscle Ups

4 Rounds: 3 Minutes of Work; 1 Minute of Rest
60 Double Unders (120 singles)
16 Dumbbell Box Step Overs
In Remaining Time: Max Effort Bar Muscle Ups


Saturday, November 17th
Hero Workout
”Rankel” - As a Team

Workout: As Many Rounds as Possible in 20 Minutes

6 Deadlifts (225/155)
7 Burpee Pullups
10 KB Swings (2/1.5)
200m Run (both partners)

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

HeroJohnRankel.jpg

Workouts for the Week: November 5 - November 11

Monday, November 5th

Strength: 15 Minutes

Find a Heavy Hang Snatch Double for the Day

 Workout: For Time

20 Squat Snatch (155/105)
50 Alternating Pistols
20 Shoulder to Overhead (185/125)
50 Alternating Pistols


Tuesday, November 6th

Conditioning: 12 Minutes

50m Sled Sprints

 Workout: For Time

1 Mile Run
25 Burpee Pullups
50 Pushups
75 Air Squats
1 Mile Run


Wednesday, November 7th

Strength: 15 Minutes

Work up to a Heavy Curtis P Complex
Curtis P = Power Clean, Lunge Left, Lunge Right, Push Press

Workout: For Time

100 Double Unders (1:1 Singles)
30 Wall Balls
20 Handstand Pushups
15 Clean and Jerks (135/95)
20 Handstand Pushups
30 Wall Balls
100 Double Unders


Thursday, November 8th

Workout: Three Rounds for Time

750m Row
7 Bar Muscle Ups (14 Pullups)
21 Burpee Box Jump Overs


Friday, November 9th

Workout: For Time

500m Row
50 DB Cleans (50/35)
50 DB Squats
50 DB Shoulder to Overhead
500m Row


Saturday, November 10th

10:00am class canceled for JMU ROTC Veterans Day Event

Workout: As Many Rounds as Possible in 25 Minutes - Three Person Teams

“Charlie Mike”
10 Barbell Burpees
15 Toes to Bar (1:1 knee tucks
20 Deadlifts (135/95)

One person will row 30 Calorie increments while the other two partners are working. No reps should be completed without someone on the Rower.


Sunday, November 11th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles.

Workouts for the Week: October 29 - November 3

Monday, October 29th

Strength: 5x5 - As Heavy as Possible

Back Squat 

Workout: For Time - Courtesy of Bergeron

50/40 Calorie Row
35 Barbell Burpees
50 Overhead Squats (115/80)


Tuesday, October 30th

Workout: 13 Minute Ladder - With a Partner

2-4-6-8-10-12…
Devils Press (35/20)
DB Step-Ups

!Cashout! - 40 Renegade Row Pushups

Row Left, Row Right, Pushup on Dumbbell


Wednesday, October 31st

Workout: As Many Rounds as Possible in 25 Minutes

400m Run
15 Toes to Bar (1:1 Knee Tucks)
50 Double Unders (150 singles)


Thursday, November 1st

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

6 Handstand Pushups
9 Alternating DB Snatch (50/35)
3 Power Cleans (225/155)


Friday, November 2nd 

Strength: Goal is 10 Heavy-ish Reps

Work up to a Heavy Split Jerk for the Day with 3 second pause in the catch

Workout: For Time

21-15-9-6-3
Wall Ball
Pullups
Box Jumps


Saturday, November 3rd

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

7 Hang Snatch (95/65)
7 Barbell Burpees
7 Thrusters 
200m Run with Partner

Workouts for the Week: October 22 - October 28

Monday, October 22nd

Workout: For Time with a Partner - Monday Mash-Up

7 Minutes to find a 1 Rep Max Snatch

-into-

6 Rounds
10 Squat Snatch (115/80)
20 Pistols (Only Scaling Option: Goblet Squats)

-into-

30-20-10
Bar Muscle Ups
Strict Handstand Pushups (Scaling Options: w/One Abmat or Hand Release Pushups)


Tuesday, October 23rd

Workout: As Many Rounds as Possible in 20 Minutes

7 Clean and Jerk (135/95)
7 Bar-Facing Burpees
200m Run

!Cashout! - As Many Rounds as Possible in 7 Minutes

15 Plank Shoulder Taps
15 Hollow Rocks
15 Leg Lifts
15 Supermans


Wednesday, October 24th

4:30pm, 5:30pm, and 6:30pm classes are canceled.
Rocktown Halloween Bash tonight at 5:30pm!

Strength: Goal to increase weight on each of the 15 reps.

Strict Press 1-1-1-1-1 reps
Push Press 1-1-1-1-1 reps
Push Jerk 1-1-1-1-1 reps

Workout: As Many Rounds as Possible in 11 Minutes

7 KB Hang Snatch (1.5/1) - Alternate arms each round
14 Abmat Situps
21 Double Unders (2:1 singles)


Thursday, October 25th

Workout: For Total Wall Balls - 4 Rounds

In Four Minutes Complete:
500m/400m Row
15 Pullups
Max Effort Wall Balls


Friday, October 26th

Workout: For Time

75/60 Calorie Row
60 Box Jump Overs
45 Handstand Pushups
30 Deadlifts (205/145)
15 Shoulder to Overhead


Saturday, October 27th

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

30 DB Squats (50/35)
30 Toes to Bar
30 DB Squats
30 DB Hang Cleans
30 DB Squats
30 Burpee Pullups


Sunday, October 28th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.

Workouts for the Week: October 15 - October 20

Monday, October 15th

Strength:

Find a 5 Rep Max Front Squat

Workout: For Time - 15 Minute Cap - Courtesy of Wodapalooza

150 Double Unders (300 singles)
60 Wall Balls
30 Chest to Bar Pullups
150 Double Unders


Tuesday, October 16th

Workout: For Time - With a Partner

60-40-20 Dumbbell Thrusters (50/35)
400m Run
30-20-10 Synchro Burpees over Dumbbell, Facing Dumbbell

 !Cashout! - Time Permitting

6 Minute Tabata
Odd Minute: Rig L Holds
Even Minute: Hollow Holds


Wednesday, October 17th

Strength: As Heavy as Possible

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

 Workout: As Many Rounds as Possible in 11 Minutes

5 Handstand Pushups (1:1 Pushups)
8 Toes to Bar (Abmat Situps)
13 Medball Cleans


Thursday, October 18th

Workout: For Time in 3 Person Teams - 35 Minute Cap - Inspired by Bergeron

1 Mile Run
120/100 Calorie Row
100 Hang Snatch (135/95)
80 Overhead Squats
60 Squat Snatch


Friday, October 19th
HERO WORKOUT
“DORK”

Workout: 6 Rounds For Time

60 Double Unders (1:1 Singles)
30 KB Swings (1.5/1)
15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

Fall Social Tonight - 7pm
Three Notch’d Valley Collab House
241 East Market Street


Saturday, October 20th

Workout: For Time with a Partner

“Angie”

100 Pullups
100 Pushups
100 Situps
100 Squats

Workouts for the Week: October 8 - October 13

Monday, October 8th

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

15-10-5 Bar Muscle Ups (1:1 Chest to Bar Pullups)
30-20-10 Squat Cleans
60-40-20 Handstand Pushups (1:1 Pushups)

Round 1 = (185/135)
Round 2 = (225/155)
Round 3 = (245/175)


Tuesday, October 9th

Conditioning: For Time - 15 Minute Cap

100 Wall Balls
While completing Wall Balls - 3 Burpees Every Minute on the Minute

 Workout: As Many Rounds as Possible in 18 Minutes

200m Run
40 Double Unders (80 singles)
15/10 Calorie Row


Wednesday, October 10th

Strength: 6x3 - As Heavy as Possible

Deadlift

 Workout: For Time - CrossFit Team Series Workout - Solo - 15 Minute Cap

30 Toes to Bar (1:1 Abmat Situps)
40 Alternating DB Snatch (50/35)
50 DB Box Step-Overs
40 Alternating DB Snatch
30 Toes to Bar


Thursday, October 11th

Workout: As Many Rounds as Possible in 13 Minutes

8 DB Shoulder to Overhead (50/35)
10 Ball Slams
12 KB Swings (1.5/1)


Friday, October 12th

Workout: For Time - “Heartburn” - Courtesy of Bergeron

1 Mile Run

-into-

10 Rounds of “Beep Test”
7 Thrusters (75/55)
7 Pullups
7 Burpees


Saturday, October 13th

Workout: For Time - With a Partner

40 Calorie Row
60 Deadlifts (135/95)
45 Hang Power Cleans
30 Push Jerks
40 Calorie Row
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Calorie Row

Workouts for the Week: October 1 - October 6

Monday, October 1st

Strength: Repeat from September 3rd

3 Push Press + 1 Push Jerk
3 Push Press + 2 Push Jerk
3 Push Press + 3 Push Jerk
3 Push Press + Max Effort Push Jerk

*Push Press will be the limiting factor…the sets start once it begins to get heavy.

 Workout: Every Minute on the Minute for 12 Minutes - Inspired by Spealler

Odd Minute:

“Nate” - Bar Edition
2 Bar Muscle Ups
4 Handstand Pushups
8 KB Swings (2/1.5)

Even Minute:

10 Burpee Box Jump Overs


Tuesday, October 2nd

Workout: 2 rounds for Time - Teams of 3 - Inspired by Bergeron

100/70 Calorie Row
100 Double Unders
100 Power Cleans
100 Wall Balls

Round 1: 135/95
Round 2: 115/75 

(30 Minute Cap)

!Cashout! - Time Permitting

100 Hollow Rocks


Wednesday, October 3rd

Conditioning: Every Minute on the Minute for 8 Minutes

4 “Lungesters” (50/35)

With dumbbells on the Front Rack complete:
Reverse Lunge left leg + Reverse Lunge right leg + Thruster

 Workout: For Time

30 Knee to Elbows (1:1 knee tucks)

-into-

3 Rounds
400m Run
5 Power Snatch (155/105)

-into-

30 Knee to Elbows


Thursday, October 4th

Workout:

In 8 Minutes Complete:

1000/850m Row
30 Shoulder to Overhead (115/75)
Max Effort Handstand Pushups


Friday, October 5th

Workout: “Wasabi” - For Time - Courtesy of Bergeron

1 Mile Run
40 Chest to Bar Pullups
30 Front Squats (135/95)
20 Bar Facing Burpees


Saturday, October 6th

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

21 Calorie Row
15 Abmat Situps
9 Overhead Squats (135/95)

Workouts for the Week: September 24 - September 29


Monday, September 24th

Workout: Every Minute on the Minute for 30 Minutes

Even – 1 Round of “Cindy”
Odd – 15/12 Calorie Row

Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

*If you aren’t finishing rounds with the rep scheme, scale back to something you can finish within a minute, even if barely. Another good rep scheme could be 3/8/10 or you could do fewer calories on the row if need be. Move well and squat deep!


Tuesday, September 25th

Strength/Conditioning: Every Minute on the Minute for 10 Minutes

3 Man Makers (35/20)

Workout: As Many Rounds as Possible in 18 Minutes

7 KB Thrusters (1.5/1)
2 Rope Climbs (8 dips)
200m Run

*Eat your Wheaties and wear your big boy/girl pants. If you’re climbing the rope make sure to wear some longer socks…rope burn is no fun in the shower. Make sure the thrusters are in control and something you can most likely do unbroken. 


Wednesday, September 26th

Strength: 10-8-6-4-2

Touch and Go Clean and Jerks

 Workout: For Time - With a Partner, Relay Style

10 Rounds of “DT+”

12 Deadlifts
9 Hang Cleans
6 Push Jerks (185/135)

*Today’s strength is more like cardio; focus on your breathing as you cycle the barbell. The workout is designed to be heavy but shouldn’t be taking over two minutes per round. Choose a weight that’s challenging but you can maintain speed with throughout the workout.


Thursday, September 27th

Workout: As Many Rounds as Possible in 9 Minutes

6 DB Snatch (50/35)
20 Double Unders (40 singles)

*Bacon Sizzle Thursday…go hard and don’t look at the clock!



Friday, September 28th

Strength:

Work up to a Heavy Hang Snatch Double for the day

 Workout: For Time

40 Toes to Bar
30 Handstand Pushups
20 Burpee Box Jump Overs
10 Squat Snatch (165/115)

*Today’s strength allows you to prep for the workout; at the end we should be very close to hitting whatever weight we decide to use in the workout. Toes to bar should not be done in singles except for the last few if necessary. Keep moving and see how fast you can knockout this chipper.


Saturday, September 29th

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

15 Wall Balls
10 Calorie Row

Seems like the theme this week is intensity. How fast can you finish a round so your partner can tag in?!

Workouts for the Week: September 17 - September 21

Monday, September 17th

Workout: As Many Rounds as Possible in 25 Minutes - Teams of Three - Courtesy of Bergeron

40 Chest to Bar Pullups
50 Bar facing Burpees
60 Thrusters

Round 1 = 75/55 | Round 2 = 95/65 | Round 3 = 115/75 | Round 4 = 135/95 |
Round 5 = 155/105 and Max Effort until time expires. 

Score is Reps at 155/105 or Rounds + Reps completed.

!Cashout! - 6 Minute Tabata - Time permitting

Odd: Plank
Even: Hollow Holds


Tuesday, September 18th

Workout: Tuesday Mash - With a Partner

7 Minutes to find a 1 Rep Max Snatch

-Immediately Into-

3000m Row

-Immediately Into-

5 Rounds
40 Wall Balls
20 Handstand Pushups (8 Wall Walks)
10 Power Snatch (135/95)

Score is Total Team Weight + Total Time


Wednesday, September 19th

Strength: Pumptown Express - Repeat from July 25th

3-5 Sets of KB Front Rack Carries + Overhead Press

Workout: For Time

20 Power Cleans (185/125)
30 Burpees
40 Alternating Pistols
50 Calorie Row


Thursday, September 20th

Workout: For Time - Courtesy of Bergeron

1 Mile Run
100 Double Unders (200 singles)
21 Deadlifts (225/155)
800m Run
100 Double Unders
15 Deadlifts (275/185)
400m Run
100 Double Unders
9 Deadlifts (315/225)


Friday, September 21st

5:30pm Class is Back!

Strength: 5-4-3-2-1

Back Squat - As Heavy as Possible

Workout: 15 Minute Ladder, Reps increasing by 3 throughout time (3/6/9/12/15…)

DB Squats (50/35)
Toes to Bar (Knee Tucks)


Saturday, September 22nd

9:00am Open Gym and 10:00am Class are Back!

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

10 Front Rack Lunges (95/65)
20 Push Press
30 KB Swings (1.5/1)
40 Ball Slams

Workouts for the Week: September 10 - September 15

Monday, September 10th

Workout: For Time - Inspired by Coach Mary

1 Mile Run
100 Ball Slams - Every minute on the minute 5 Toes to Bar (5 knee tucks)
1 Mile Run

*Mary initially suggested three miles but two seems like a good number. Once you return from the run every time the clock hits the top of the minute you’ll stop and perform five toes to bar.  If a mile is taking over 12 minutes scale the run back to 800m, we want to make sure we get both ends of the sandwich in this workout.


Tuesday, September 11th

Conditioning: Every Minute on the Minute for 10 Minutes

5 Shoulder to Overhead (135/95)
30 Double Unders (30-40 singles)

*Complete both movements within the same minute.

Workout: As Many Reps as Possible in 15 Minutes

4 Squat Cleans (155/105)
8 Chest to Bar Pullups
10 Calorie Row

*Return on investment at its finest. If you're scaling the conditioning, choose a weight that you can do unbroken. Same with the double unders…something you can get going on without a ton of breaks. Today's workout is a grinder; try to keep a consistent pace throughout the 15 minutes.


Wednesday, September 12th

Strength: 3-3-3-3-3-3

Power Clean + Push Jerk
Heavy as Possible

Workout: For Time - Courtesy of Chad Williams

50 Abmat Situp Buy-In

-then-

21-18-15-12-9
Wall Balls
Box Jumps

-then-

50 Abmat Situp Cash-Out

*Clean and Jerks should be touch and go during today's strength. Work on clean transitions from catching the bar in the dip and going directly into the jerk. Today's workout is sprint style…do your best to go unbroken!


Thursday, September 13th

Workout: For Time

1 Ring Muscle Up (Bar/2 Strict Pullups)
2 Overhead Squats (165/115)
2 Ring Muscle Up (Bar/4 Strict Pullups)
4 Overhead Squats
3 Ring Muscle Up (Bar/6 Strict Pullups)
6 Overhead Squats
4 Ring Muscle Up (Bar/8 Strict Pullups)
8 Overhead Squats
5 Ring Muscle Up (Bar/10 Strict Pullups)
10 Overhead Squats

*This is a challenge: heavy overhead squat + the hardest gymnastic movement. You can squat snatch your first rep or clean and jerk from the back rack. Please scale the muscle ups if any more than three failed attempts on one set.


Friday, September 14th

Workout: For Time

1000m Row

-into-

3 Rounds
21 Deadlifts (155/105)
15 Barbell Burpees
9 Shoulder to Overhead (155/105)

-into-

1000m Row

*Gut check to finish the week. Deadlifts and the shoulder to overheads should be done in big sets; goal should be no more than 2 sets on each barbell. Nothing better than 1000m sprint to take you into the weekend!


Saturday, September 15th

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

21 Double Unders (30 singles)
15 DB Snatch (50/35)
9 Pullups

*DB snatch does not have to alternate arms.

Workouts for the Week: September 3 - September 8

Monday, September 3rd

Strength:

3 Push Press + 1 Push Jerk
3 Push Press + 2 Push Jerk
3 Push Press + 3 Push Jerk
3 Push Press + Max Effort Push Jerk

*The push press will be the limiting factor…the sets start once its begins to get heavy

Workout: 9 Minute Ladder  - 3/6/9/12/15/18/...(increase by 3 reps throughout time)

Handstand Pushups
Shoulder to Overhead (135/95)
Burpees

*Boulders for shoulders today. In strength really focus on aggressively pressing on the push press; the push jerks will be the easy part. In the workout be smart about breaking up the sets as the numbers increase; going to failure isn’t a great idea in the first few minutes. Have some pacing and peak as we get close to the finish line.


Tuesday, September 4th

Workout: As Many Rounds as Possible in 21 Minutes

200m Med Ball Run
20 Wall Balls
8 Deadlifts (275/185)
1 Rope Climb (4 dips)

*Going for distance! Again, pace is important...steadily increasing speed as we go is our goal.  The deadlifts should not be done in singles; this should be a weight we string together. If its small sets by the end that’s fine but the less times we have to tighten up to load the body for the weight the better. If you're scaling pick a deadlift weight that is challenging…these should feel moderately heavy. If running with the medball is too much scale back to just a run. Bring a sweat towel and enjoy!


Wednesday, September 5th

Strength: Climbing in Weight - 2-2-2-2-2-2

Hang Snatch

Workout: As Many Rounds as Possible in 15 Minutes - Inspired by Bergeron

30 Double Unders (50 singles)
15 Power Snatch (75/55)
30 Double Unders (50 Singles)
15 Toes to Bar (1:1 Knee Tucks)

*Today’s strength gives us a chance to focus on good positioning…the hang allows us to get a perfect start from the knees. Make sure we are taking out all the slack before we start but the coaches will remind you as they review the movements. If you are new to The Rock or new to CrossFit this is a good opportunity to practice our cleans and continue refining that movement. Today’s workout is a little longer and a lot of double unders…make sure we stay moving and if anything is really slowing us down be sure to scale. The snatches in the workout should be very light and please do not drop the barbell from overhead as you’re finishing your sets.


Thursday, September 6th

Workout: For Time

28-21-15-9
Calorie Row
Dumbbell Hang Cleans (50/35)

*Looks easy on paper right? We’ll see. 


Friday, September 7th

Strength: 10 Minutes

Find a heavy Clean and Jerk for the Day

Workout: For Time - Squat Clean Thruster Ladder - Inspired by Bergeron

10 Reps (135/95)
8 Reps (155/105)
6 Reps (185/125)
4 Reps (205/145)
2 Reps (225/155)

*Nice swole sesh to close out the week. Strength give us the opportunity to prepare for today's workout but use the time to move some heavy loads as you get close to the end of the 10 minutes. Plan your jumps accordingly if you’re scaling. Singles in the workout today are fine, just no push jerks at the top of those thrusters!


Saturday, September 8th

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner - Courtesy of CompTrain

60 Dumbbell Snatch (50/35)
50 Wall Balls
40/30 Cal Row
30 Burpee Box Jump Overs
20 Bar Muscle Ups (30 pullups)

Workouts for the Week: August 27 - September 1

Monday, August 27th

Conditioning: 12 Minutes

50m Sled Relay + 5 Burpees

Workout: 6 Rounds For Time

3 Bar Muscle Ups (5 Strict Pullups)
6 Strict Handstand Pushups (12 Pushups)
9 Deadlifts (185/135)


Tuesday, August 28th

Strength: 15 Minutes - 10-8-6-4-2

Front Squats: As Heavy as Possible

Workout: For Time with a Partner

1 Mile Run Together
80 DB Step Ups (50/35)
40 DB Hang Squat Cleans (50/35)


Wednesday, August 29th

Workout: As Many Rounds as Possible in 18 Minutes

18/14 Calorie Row
15 Wall Balls
12 Alternating DB Snatch (50/35)
9 Toes to Bar


Thursday, August 30th

Workout: “Annie on the Run” - For Time

100 Double Unders
50 Abmat Situps
200m Run
80 Double Unders
40 Abmat Situps
200m Run
60 Double Unders
30 Abmat Situps
200m Run
40 Double Unders
20 Abmat Situps
200m Run
20 Double Unders
10 Abmat Situps
200m Run


Friday, August 31st

Strength: Every Minute on the Minute for 10 Minutes

2 Clean and Jerks
*Heavy but smooth…add weight as you go if possible

Workout: For Time - 10-9-8-7-6-5-4-3-2-1 

Clean and Jerks (95/65)
Barbell Burpees


Saturday, September 1st

Workout: For Time with a Partner

10-20-30-40
Pullups
Medball Cleans
Box Jump Overs

Workouts for the Week: August 20 - August 25

Monday, August 20th

Strength: 10 Minutes

Work up to a Heavy Power Snatch for the day

Workout: For Time

1 Mile Run
80 Double Unders (200 Singles)
40 Handstand Pushups (50 Pushups)
20 Power Snatch (165/105)

*If you are going RX in the workout you should be hitting the RX weight in the Strength portion. If 165/105 is your PR then its too heavy for the workout...find something heavy but you can continue to hit at the end. If anything along the way brings you to a halt we should draw the line there and go the scaled route. You hear us preach a lot about “desired stimulus” and at no point in this workout should we get stopped in our tracks…that’s why they call it a chipper.


Tuesday, August 21st

Conditioning: 24 Minute Cap

100 Burpee Box Jump Overs
*One minute of work, one minute of rest. Continue to 100 or a scaled amount.

Workout: As Many Rounds as Possible in 7 Minutes

8 Pushups
8 Alternating DB Snatch (50/35)

*Eat your Wheaties! Go hard on the conditioning as you have the built in rest…whether your number is 100 or 50 find something challenging. Not going to lie, 100 will be hard to finish! When we get to the workout, make that bacon sizzle...it's short but effective. 


Wednesday, August 22nd

Strength: Back Squats - 3 rounds, each round lasting 2 minutes or less.

6 reps @70%
4 reps @ 75%
2 reps @ 80%

Workout: 3 Rounds For Time

500m Row
15 Toes to Bar (20 Abmat Situps)
12 Reps of Barbell Movement (155/105)
*Round 1 Barbell Movement: Front Squats
*Round 2 Barbell Movement: Shoulder to Overhead
*Round 3 Barbell Movement: Thrusters

*We should be able to do each barbell movement in 2 sets with the exception of the Thrusters but by no means should they be done in singles.


Thursday, August 23rd

Coach Mary’s Birthday Workout: For Time With a Partner

150 Double Unders (300 Singles)

-then-

50-40-30-20-10
Hang Cleans (95/65)
Shoulder to Overhead
Burpees

-then-

150 Double Unders (300 Singles)

*Celebrate Mary’s day of birth with some sweat. Grab a partner and attack. Nothing in this workout should be slow…move with haste. We want to hear the bacon sizzle by the time we get to the round of 10!


Friday, August 24th

Workout: “Running Jackie” - For Time - Courtesy of Street Parking

800m Run
50 DB Thrusters (35/20)
30 Pullups

Cashout: 10-15 Reps of  “Fast Eddie”

*Do big sets of Thrusters and don’t drop the dumbbells…basically the rules of life. 


Saturday, August 25th

Workout: For Time With a Partner

21-15-9-6-3-6-9-15-21
Overhead Squats (95/65)
Wall Balls
Calorie Row

*Strategy is the name of the game. These overhead squats should be light…communicate with your partner and keep the transitions smooth and fast!

Workouts for the Week: August 13 - August 18

Monday, August 13th

Strength: Find a Heavy of the Following Complex:

2 Hang Squat Cleans + 1 Split Jerk

Workout: For Time - 8 Minute Cap - Inspired by the CrossFit Open

25 Toes to Bar (40 knee tucks)
50 Double Unders (80 singles)
15 Squat Cleans (135/95)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)


Tuesday, August 14th

Strength/Conditioning: For 12 Minutes With a Partner

Max Burpee Dumbbell Stepups (50/35)
*Every Minute on the Minute: 4 Dumbbell Snatch (50/35)

Workout: As Many Rounds as Possible in 15 Minutes

21 Abmat Situps
14 Dumbbell Shoulder to Overhead (50/35) 
*Switch arms every other round


Wednesday, August 15th

Workout: For Time - Scheming Assisted by Chad Williams

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

-2 Minute Rest-

"Diane" - 21-15-9
Deadlift (225/155)
Handstand Pushups (30-20-10 Pushups)

-Immediately Into-

2K Row

Core Cashout: TBD - Time Permitting


Thursday, August 16th

Workout: Courtesy of Bergeron

3 Minutes:
21/15 Calorie Row
21 Burpees
Max Overhead Squats (75/55)

-3 Minute Rest-

3 Minutes: 
18/13 Calorie Row
18 Burpees
Max Overhead Squats (95/65)

-3 Minute Rest-

3 Minutes: 
15/11 Calorie Row
15 Burpees
Max Overhead Squats (135/95)


Friday, August 17th

Workout: For Time

50 Wall Balls

-Into-

7 Rounds
9 Med Ball Cleans
3 Bar Muscle Ups

-Into-

1 Mile Run


Saturday, August 18th

Workout: For Time - 7 Rounds With a Partner

10 Box Jumps
15 Pullups
20 Alternating Front Rack Lunges (95/65)

Workouts for the Week: August 6 - August 11

Monday, August 6th

Monday Partner Mash

In 7 Minutes find a Max Squat Clean for the Day; at the 7 minute mark complete “Barbed Wire”

"Barbed Wire" - Four Rounds
400m Run (together)
20 Chest to Bar Pullups
20 Handstand Pushups (30 pushups)
40 Abmat Situps
40 Air Squats

-then-

100 Bar-Facing Burpees

*Easing into the week with some partner love. Make good choice on the barbed wire portion of this workout…choose options that will keep you moving. The bar facing burpees can be scaled to stepover or no step/jump if need be. The 400’s will also add up; these can turn into 200’s if they need to. No walking today…have to keep it at least a jog.


Tuesday, August 7th

Conditioning: 18 Minutes - Stay moving throughout the Time Domain

2 Sled Push + 2 Rope Climbs(6-8 dips) + 4 Tire Flips

*You can take the sleds down 50m, rest while someone else takes it back, then take it back to the top and head inside for your rope climbs.  Be careful of the rope when coming in the front door…it can go rogue!  Team up on the tire flips.

Workout: For Time - 10/9/8/7/6/5/4/3/2/1

Shoulder to Overhead (115/75)
Med Ball Cleans
Alternating Pistols (goblet squat or rig assisted)

Shoulders in the front, legs in the back! Once you get to the round of 5 it should be pedal to the metal. Stand all the way up on your medball cleans; don’t be that guy/gal!


Wednesday, August 8th

Bring a Friend Day!
Check the blog post "Finding Your Fitness"

Workout: With a Partner - As Many Rounds as Possible in 20 Minutes

30/25 Calorie Row
20 Burpees
10 Dumbbell Squats (50/35)

*No better time than the present…a year from now you’ll be glad you did. If you are bringing a friend please stick with them and help with the movements. Coaches will help all they can but you can be their guide as well. Go fast and have fun!


Thursday, August 9th

Workout: "Jump City" - For Time - Courtesy of Bergeron

1 Round
800m Run
80 Double Unders (160 singles)
21 Hang Power Cleans (135/95)

-then-

2 Rounds
400m Run
40 Double Unders (160 singles)
15 Hang Power Cleans (135/95)

-then-

3 Rounds
200m Run
20 Double Unders (160 singles)
9 Hang Power Cleans (135/95)

*Pacing early is important. We want to peak as the workout is near the end. Know what will slow you down and scale back in those areas if you need to. Consider scaling to a shorter run, single unders, or lighter cleans?


Friday, August 10th

Workout: As Many Rounds as Possible in 12 Minutes

9 Toes to Bar (knee tucks)
6 Box Jumps (30/24)
3 Squat Snatch (135/95)

*Get to the top shelf on the box jumps today. As you’ve heard me say before these should not be a “Jesus-take-the-wheel-I-hope-I-make-it-up-there" kind of box jump. You should be jumping to something we can do repetitively with confidence. These snatches should also not look like 1 rep max attempts; keep them smooth and consistent throughout the 12 minutes.


Saturday, August 11th
Hero Workout - “Saman”

This workout is in honor of retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

SAMAN.PNG
 

 

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

Khun Saman’s widow, Waleeporn Kunan told the BBC "Saman once said we never knew when we would die. We can't control that, so we need to cherish every day.” 

 

 

Workout: "Saman" - 8 Rounds For Time (Solo or With a Partner)

13 Deadlifts (185/125)
17 Wall Balls
400m Run

*While we are honoring a hero we still need to be smart and safe. Consider partnering up for this hero workout. 40-45min Time Cap. Puts all the first world complaining we do in perspective. Godspeed.

 

 


 

 

Workouts for the Week: July 30 - August 4

Monday, July 30th

Strength: 15 Minutes - Climbing in weight, as heavy as possible

3x5 Strict Press
3x5 Push Jerk

Workout: As Many Rounds as Possible in 16 Minutes

4 Clean and Jerks (185/135)
400m Run
10 Pullups


Tuesday, July 31st

Workout: For Time

30 Handstand Pushups
60 Calorie Row
90 Wall Balls
60 Calorie Row
30 Handstand Pushups

!Cashout!

10-15 Reps of “Fast Eddie”


Wednesday, August 1st

Strength: Every Minute on the Minute for 10 Minutes

3 Back Squats

Workout: For Time

50 Calorie Row
30 DB Box Step Overs (50/35)
10 Bar Muscle Ups (15 Strict Pullups)


Thursday, August 2nd

Workout: As Many Rounds as Possible - 4 Minutes On – 2 Minutes Off – 4 Minutes On

10 Push Press (95/65)
40 Double Unders (60 singles)


Friday, August 3rd

Strength: 15 Minutes

Find a Heavy Snatch Max for the Day

Workout: 3 Rounds For Time

500m Row
3 Squat Snatch (185/125)


Saturday, August 4th

Workout: Relay Style with a Partner For 16 Minutes - Score is total Row Calories

6 Toes to Bar
8 Deadlifts (155/105)
12 Burpees

*While Partner A is completing their round, Partner B is accumulating calories on the Rower. Switch roles each round, keep total calories accumulating the entire 16 minutes.