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 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.