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: 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.