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