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 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