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: 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.

Workouts for the Week: July 23 - July 28

Monday, July 23rd

Workout: For Time - With a Partner

1500m Row
80 Wall Balls
40 Burpees
1000m Row
60 Wall Balls
30 Burpees
750m Row
40 Wall Balls
20 Burpees
500m Row
20 Wall Balls
10 Burpees

!Cash Out! - Tabata - 6 Minutes

Odd Minute – Hollow Hold
Even Minute– Plank

Workout Notes: Funday Munday! Share the sweat to kick off the week. Be sure to push the pace, you get some rest along the way. Whatever options you go with for wall balls these should be sets of at least 10 for the majority of the workout.


Tuesday, July 24th

Strength: 12 minutes

Work up to a Heavy Hang Power Clean double + 1 Jerk

Workout: As Many Rounds as Possible in 18 Minutes

3 Deadlifts (135/95)
5 Hang Cleans
7 Push Jerk
200m Run

Workout Notes: Try to pick a weight that will allow you to do each piece of  the workout unbroken without big breaks in between (all the deads, all the cleans, etc)


Wednesday, July 25th

Strength: Pumptown Express!

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

Workout: 5 Rounds for Time

12 DB Overhead Squats (50/35)
10 Chest to Bar Pullups

Workout Notes: Coaches will explain how the carries work for strength so don’t sweat the details…these are fun! For today's workout if overhead flexibility is an issue scale to a racked position with the dumbbell. These shouldn’t look like a giraffe giving birth…see the demo below for some points of performance. 

CrossFit Seminar Staff member James Hobart demonstrates the single-dumbbell overhead squat.


Thursday, July 26th

Workout: For TimeCourtesy of Froning

18-15-12-9-6-3
Front Squats (135/95)
Bar-Facing Burpees (space permitting)

Workout Notes: If these numbers are too big cut out the round of 18 and start with 15. The stimulus is to go fast, so pick an option that will allow us to move with haste.

Friday, July 27th

Workout: 7 Rounds - Every 3 Minutes

400m Run
12 Toes to Bar (12 knee tucks)

Workout Notes: Again…hefty task. If the run is a huge hurdle here scale back to a 200m run or mix it up with a 400m run every other round. Make sure whatever you go with its an option that will allow you to complete most of the rounds.


Saturday, July 28th

Workout: For Time 

2000/1800m Row
50 Handstand Pushups (60 Pushups)
30 Power Snatch (155/105)

Workout Notes: Have fun and go heavy! But not failing-heavy.

Workouts for the Week: July 16 - July 21

Monday, July 16th

Strength: Every Minute on the Minutes for 12 Minutes

Minute 1 – 3 Squats Cleans @ 70%
Minute 2 – 2 Squats Cleans @ 75%
Minute 3 – 1 Squats Cleans @ 80-85%
Minute 4 – Rest

*Repeat Cycle 3 times

Workout: As Many Rounds as Possible in 8 Minutes

50 Double Unders (50 singles)
15 Strict Press (75/55)

Notes: Squats Cleans should be touch and go or quick singles.  Partner if need be and keep moving through them.  Today’s workout is boulders for shoulders…no legs on the presses and please don’t drop these bars from any height!

Tuesday, July 17th

Strength: 12 Minutes

Find a Heavy Power Snatch double for the day

Notes: if this is light for you, turn it in to 5 touch and go every 90 seconds

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

30 Hang Squat Snatch (45/35)
15 Toes to Bar (1:1 knee tucks)

*Partner A will workout through the couplet, Partner B will complete a 400m Run…Partner B will pick up where Partner A stops after they return from the run.

Notes: Snatches can also be quick singles today…try to avoid the starfish and work out that pull under the bar.  It’s the volume not the weight that will add up in the workout. Coaches should never hear a bar “hit” the ground…be so gentle that it doesn’t make a sound 

Wednesday, July 18th

Workout: “12 Days of Christmas” - For Time

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

Notes: Christmas in July. This is LONG and most classes will run over a few minutes.  Each class will have a quick warm up and stretch and get moving.  Be prepared to warm up 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 19th

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

20 Double Unders (30 singles)
10 Handstand Pushups (10 Pushups)
8 Alternating DumbBell Snatch (50/35)

Notes: These rounds should be fast…scale if you’re getting caught up on a certain movement.  Nate tested…Nate approved!

Friday, July 20th

Workout: As Many Rounds as Possible in 15 Minutes

250m Row
30 Abmat Situps
15 KB Swings

Cashout: 3-5 Rounds of Durante Core

Notes: It's a challenging week…keep moving and get the toxins out!

Saturday, July 21st

Workout: “Daniel” - Modified - With a Partner

50 Pullups
400m Run
21 Thrusters (135/95)
800m Run
21 Thrusters
400m run
50 Pullups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

Workouts for the Week: July 9 - July 14

Monday, July 9th

Strength:

Find a Heavy of the following complex:
1 Power Clean + 1 Split Jerk with a 2 second hold in the catch

*One of my favorite strength days. Keep the clean to a power and really focus on the footwork in the Jerk. Remember, its not how much you can push as it is how fast can you get under it. 

Workout: For Time - 15 minute time cap. Inspired by Street Parking and tested by Nate.

50 Double Unders (2:1 Singles)
10 Clean and Jerks (185/135)
40 Double Unders
8 Clean and Jerks (185/135)
30 Double Unders
6 Clean and Jerks (185/135)
20 Double Unders
4 Clean and Jerks (185/135)
10 Double Unders
2 Clean and Jerks (185/135)

*Workout should be steady throughout…heavy but no failure.  This is a clean and jerk workout…the doubles are an afterthought so don’t waste a lot of time there. Pick up the rope and go!

Tuesday, July 10th

Conditioning: 12 minutes of Row Intervals

Minutes 1-2-3: 20/14 Calories each Minute
Minute 4: Rest
Minutes 5-6-7: 15/11 Calories each Minute
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories each Minute 

Workout: 3 Rounds for Time

18/14 Calorie Row
12 Toes to Bar (18 knee tucks)
9 Burpee Box Jump Overs

*Who’s ready to sweat? For this workout you should push the tempo.  Go hard on the box jump overs..its only 9 at a time!  This is a “bacon sizzle” kind of day!

Wednesday, July 11th

Strength: Every Minute on the Minute for 12 Minutes

Minute 1: 6 Back Squat @ 65%
Minute 2: 6 Back Squat @ 70%
Minute 3: 6 Back Squat @ 75%
Minute 4: Rest

Cycle 3 times.

*For big groups sharing bars for the squats…move though as quickly as possible. All hands on deck to help change the weights.

Workout: 8 Minute ladder.

2-4-6-8-10-12...increase by 2 reps till time runs out
Alternating DumbBell Snatch (50/35)
Wallballs

Thursday, July 12th

Workout: "Jerry" - 35 Minute Time Cap

1 Mile Run
2000m Row
1 Mile Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

*Today you get to run 2 miles with a 2000m Row in the middle. You never have to do it…but think about Jerry and the thousands of others that would give anything to have the opportunity to run with like-minded people by their side.

Friday, July 13th

Strength: Every Minute on the Minute - 9 Minutes. Repeat from March 9th, 2018.

Minute 1 – 3 Squat Snatch @ 70%
Minute 2 – 2 Squat Snatch @ 75%
Minute 3 – 1 Squat Snatch @ 80%

Cycle 3 times

Workout: 5 Rounds for Time

5 Dumbbell Squat Clean Thrusters (50/35)
5 Bar Muscle Ups (8 pullups)

*Good workout for the soul…it’s going to sting but the faster you go the faster you get done. If you fail more than 2-3 times on the Muscle ups be sure to scale to the pullups.  Intensity should be high so if we need scale to make that stimulus happen please do so!

Saturday, July 14th

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

100 Deadlifts (135/95)
80 KettleBell Swings (1.5/1)
60 Front Squats (135/95)
40 Handstand Pushups

Workouts for the Week: July 2 - 7

Monday, July 2nd

Strength/Conditioning: Every 2 Minutes for 7 Rounds

250/200m Row
7 Front Squats (155/105)

Workout: As Many Rounds as Possible in 7 Minutes - Inspired by Street Parking

4 Hang Clean and Jerks (135/95)
8 Barbell Burpees

*This should burn….pick a weight you can keep moving, should not be heavy.

Tuesday, July 3rd

Conditioning:

10 Minutes of 50m Sled Sprints (you know the drill, congo style with multiple sleds if need be)

Workout: As Many Rounds as Possible in 12 Minutes

6 Strict Handstand Pushups (10 Pushups)
9 Deadlifts (225/155)
30 Double Unders (50 singles)

*If the handstand pushups become an issue scale back on an easier option. Deadlifts should be done in no more than 2 sets per 9 reps…any more than that then you have too much weight.  Keep moving.

Wednesday, July 4th

ONLY ONE CLASS at 8:00AM
ALL OTHER CLASSES CANCELED

Workout: "Badger" with a Partner - 3 Rounds

30 Squats Cleans (95/65)
30 Pullups
800m Run

*both partners run together, everything else is one person working at a time

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

Thursday, July 5th

Workout: As Many Rounds as Possible in 18 minutes

1 Rope Climb (5 dips)
3 Man Makers (50/35)
6 Strict Toes to Bar (1:1 strict knee tucks)
200m Run

*Abs on abs on abs. Here's a strict toes to bar demo. Man makers can be a little heavy today…just don’t drop the DumbBells (cough…RJ….cough).

Friday, July 6th

Gymnastics:

15 Minutes of Gymnastics Practice

*Pick a skill and hammer it home. Good strategy would be to turn it into and every minute on the minute. Come with a plan...rumor has it we still need to work on double unders? 

Workout: As Many Rounds as Possible in 20 Minutes

2 Bar Muscle Ups (4 strict pullups)
4 Burpees
8 Alternating DumbBell Snatch (50/35)

*Slow and steady for today's workout…we want to peak those last 90 seconds. Looking for the boiling point not the breaking point.

Saturday, July 7th

Workout: With a Partner - For Time

40-30-20-10
Power Snatch (95/65)
Wall Balls
Alternating Pistols (Goblet Squats)

*Send those butt cheeks into the weekend howling!  Go fast and have fun!

Workouts for the Week: June 25 - 30

Monday, June 25th

Workout: "Josie" - For Time

1 Mile Run

-then-

3 Rounds
30 Burpees
4 Power Cleans (155/105)
6 Front Squats

-then-

1 Mile Run

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

*Please hold yourself accountable on these burpees…make sure we are jumping and extending our hips at the top.  90 Burpees is also a lot…scale back to 15 or 20 if needed.  Same for the run, 800m is a great option as well.  I love starting the week with a Hero, reminds us the world is bigger than our first world problems sometimes.  I’m pumped to do this one myself tomorrow morning…I’ll let you guys know how it goes in the Desert Heat!

Cashout:

40-30-20-10 Abmat Situps
:20 Second L Hold from the Rig, boxes, parallettes after each set.

Tuesday, June 26th

Workout: For Time

1000m Row Buy-In

-then-

“Ken”
100 Doubles Unders (200 singles)
75 Box Jump Overs
50 Pullups
25 Toes to Bar (knee tucks)
100 Double Unders

-then-

1000m Row Buy-Out

*Running it back with another long one…make sure we keep moving throughout the chipper.  If you need to scale the row to 500m please do so…same for the box jumps and the pullups…nobody should be doing the last 20 pullups in singles 

Wednesday, June 27th

Strength:

Back Squat
3×8 @ 70ish%

Workout: 21-15-9 for Time

Thrusters (115/75)
KettleBell Swings (1.5/1)
400m Run

*Nice thing about ending on a run…you can always go faster.  Don’t hold back on this one…its going to burn and we wouldn’t want it any other way.

Thursday, June 28th

Workout:

21 DumbBell Snatch (50/35)
21 Med Ball Clean
9 Burpees (to a target)
15 DumbBell Snatch
15 Med Ball Clean
15 Burpees
9 DumbBell Snatch
9 Med Ball Clean
21 Burpees

*Same mentality as yesterday…come out hot, stay hot, finish hot. DumbBell Snatches are alternating.

Friday, June 29th

Strength/Gymnastics: 15 Minutes

Hang Power Snatch
3-3-3-3-3: Heavy as Possible

OR

Every Minute on the Minute for 12 Minutes
2 Burpee Muscle Ups or 3 Burpee Jumping Pullups

Workout: 3 Rounds for Time

6 Power Snatch (155/105)
9 Overhead Squats
60 Double Unders (180 singles or 90 seconds of double attempts)

*User choice for todays strength/gymnastics. Muscleups can be bar or ring and pullups should be jumping so setup accordingly. Workout is on the heavy side which is why we are going only 15 minutes for strength to give you plenty of time to warmup up to the heavy snatch and overhead squat.

Saturday, June 30th

Workout: As Many Rounds as Possible in 16 minutes - With a Partner - Relay; each partner completes a full round. 

6 Toes to Bar (8 situps)
8 Handstand Pushups (10 Pushups)
100m Sprint

*Make sure these rounds are fast!  Ideally less than a minute.  Everyone must face out on the pullup rig…not toes to bar on the inside bars.  You’ll also do you Handstand pushups wherever you do your toes to bar.  For the run you’ll go out the side door, down the front of the building and back in the front door.  Happy Saturday!

Workouts for the Week: June 18 - 23

Monday, June 18th

Strength:

Find a 1 Rep Max Squat Clean Thruster for the Day

*No jerkin it! Got it?!

Workout: For Time - Courtesy of Bergeron and Camp Arifjan Kuwait - 15 Minute Cap

21 Barbell Burpees
21 Power Cleans (135/95)
15 Barbell Burpees
15 Hang Squat Cleans
9 Barbell Burpees
9 Thrusters

*Go heavy!  Thrusters in sets of 3 if need be but not sets of 1!  I’ve given this one a test run, do more than you think you can and sprint the round of 9! 

Tuesday, June 19th

Conditioning: As Many Rounds as Possible in 18 minutes. (But not as fast as possible, just keep moving.)

3 Unbroken Power Snatch
3 Tire Flips
200m Run

*Snatches should be touch and go, climbing in weight until heavy throughout the time domain.

Workout: For Time

30 Handstand Pushups (40 pushups)
10 Front Squats (185/135)
20 Handstand Pushups (30 pushups)
20 Front Squats (135/95)
10 Handstand Pushups
30 Front Squats (95/65)

Wednesday, June 20th

Strength:

3×10 Strict Press (heavy as possible)

Workout: For Time

200 Double Under (300 singles)
100 Push Press (75/55)
50 Toes to Bar (1:1 knee tucks)

*Just because you see that 75/55 as RX…know that you will need to do massive sets.  5-10 reps for the first few sets probably isn’t enough…keep that in mind. That being said keep in under control…these should be smooth and fluid, not like a fish trying to get back in the river. 

And whatever you do…do not drop the bar from overhead.

Thursday, June 21st

Workout: For Time - Courtesy Bergeron

1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

Kelly = 400m Run/30 Box Jumps/30 Wall Balls
Helen = 400m Run/21 KB Swings (1.5/1)/12 Pullups

Friday, June 22nd

Workout: For Time - Relay with 3 man teams. Each person will do 6 rounds; 18 rounds total per team.

15/12 Calorie Row
5 Power Clean (205/135)

*Fast and Heavy!  Keep each round under 2 Minutes…if it's taking longer scale. You get a big rest so let it rip when you're on clock!

Cashout: Pumptown Express - Tabata Floor Press with KettleBells’s

8 Rounds of…
20 seconds floor press 24lb KettleBells’s
10 Second hold at support with arms extended

No dropping the bells and at least 8 reps each set.  Alternate doing this with a partner (you do the 4 minutes then your partner) so you can do it with KettleBells if possible.  And as he says in the video “If you do this right, you should be crying at the end.” 

Demo can be found here: https://instagram.com/p/BddWtZmHT6R/

Saturday, June 23rd

Workout: For Time - With a Partner

1000m Row
100 Wall Balls
1 Mile Run (together)
100 Deadlifts (155/105)
1000m Row
100 Pushups

Workouts for the Week: June 11 - June 16

Monday, June 11th

Strength:

Power Snatch, Heavy as Possible
2-2-2-2-2-2

Workout: As Many Rounds as Possible in 12 Minutes

3 Power Snatch (165/115)
6 Strict Handstand Pushups (9 pushups)
9 Pullups
12 Barbell Burpees

Tuesday, June 12th

Strength:

Front Squat: 75-80%
6-6-6-6

Workout: As Many Rounds as Possible in 3 minutes, 4 times. 1 minute rest between each 3 minute round.

12 Wall Balls
6 Burpee + DB Cleans (50/35)

Wednesday, June 13th

Workout: "El Paso Special" - 22 Minute Cap

3 Rounds:
5 Deadlifts (315/225)
3×30 Yard Shuttle Run

-then-

3 Rounds:
30 Alternating Pistols (30 goblet squats)
30/20 Calorie Row

 

Thursday, June 14th

Workout: 4 Rounds for Time

400m Run
4 Ring Muscle ups (8 Burpee Pullups)
40 Double Unders (80 singles)

 

Friday, June 15th

Strength:

Work up to a Squat Clean and Jerk Max for the Day

Workout: "Grace" - 8 Minute Cap

30 Clean and Jerks for Time (135/95)

Saturday, June 16th

Workout: 3 Rounds for Time

400m Run
21 Alternating DB Snatch (50/35)
12 Toes to Bar (20 abmat situps)

*Everyone must face outward doing Toes to bar on the rig today…no one on the inside bars…no matter if nobody else is currently there or not 

Workouts for the Week: June 4 - June 9

Monday, June 4th

Workout: 10 Rounds, every 2 Minutes

36 Double Unders (50 singles)
9 Toes to Bar (9 abmat situps)
3 Power Cleans (185/135)

Cash Out: 4 Rounds

10 V-Ups
10 Hollow Rocks
20 sec Superman Hold
20 sec Hollow Holds

Tuesday, June 5th

Conditioning: 16 Minutes

3 Tire Flips
1 Sled Sprint (down and back)

*partner up on the tires and rest going into the sleds

Workout: 3 Rounds for Time

30/20 Calorie Row
25 Wall Balls
20 Single Arm Hang Clean and Jerk (50/35) 10 Right/10 Left

Wednesday, June 6th

Strength:

4×3 Strict Press
3×2 Push Press
3×2 Push Jerks

*Heavy as possible, climbing as you go

Workout: 21-15-9 For Time - Courtesy CFNE

Deadlifts (225/155)
*400m Run after each set

Thursday, June 7th

Workout: “Jacked Cindy” 

5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
30 Overhead Squats
1000m Row

Friday, June 8th

Strength:

Back Squat 5-4-3-2-1

OR

4 Rounds
Reverse Lunge Left + Reverse Lunge Right + 1 KB Swing (hold the KB during the lunges)
1 Minute Plank after each Round

Workout: 9-15-21 for Time

Handstand Pushups (10-20-30 Pushups)
DB Box Step Overs (50/35 to a 24/20in box)

*just like a box jump over - you don’t need to extend at the top on these

 

Saturday, June 9th

Workout: Teams of 3 for Time

60 Calorie Row + 60 Power Snatch + 60 Thrusters (95/65)
45 Calorie Row + 45 Power Snatch + 45 Thrusters (115/75)
30 Calorie Row + 30 Power Snatch + 30 Thrusters (135/95)
15 Calorie Row + 15 Power Snatch + 15 Thrusters (155/105)

*One bar per team if possible