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 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