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 30 - August 4

Monday, July 30th

Strength: 15 Minutes - Climbing in weight, as heavy as possible

3x5 Strict Press
3x5 Push Jerk

Workout: As Many Rounds as Possible in 16 Minutes

4 Clean and Jerks (185/135)
400m Run
10 Pullups

Tuesday, July 31st

Workout: For Time

30 Handstand Pushups
60 Calorie Row
90 Wall Balls
60 Calorie Row
30 Handstand Pushups


10-15 Reps of “Fast Eddie”

Wednesday, August 1st

Strength: Every Minute on the Minute for 10 Minutes

3 Back Squats

Workout: For Time

50 Calorie Row
30 DB Box Step Overs (50/35)
10 Bar Muscle Ups (15 Strict Pullups)

Thursday, August 2nd

Workout: As Many Rounds as Possible - 4 Minutes On – 2 Minutes Off – 4 Minutes On

10 Push Press (95/65)
40 Double Unders (60 singles)

Friday, August 3rd

Strength: 15 Minutes

Find a Heavy Snatch Max for the Day

Workout: 3 Rounds For Time

500m Row
3 Squat Snatch (185/125)

Saturday, August 4th

Workout: Relay Style with a Partner For 16 Minutes - Score is total Row Calories

6 Toes to Bar
8 Deadlifts (155/105)
12 Burpees

*While Partner A is completing their round, Partner B is accumulating calories on the Rower. Switch roles each round, keep total calories accumulating the entire 16 minutes.