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 2 - 7

Monday, July 2nd

Strength/Conditioning: Every 2 Minutes for 7 Rounds

250/200m Row
7 Front Squats (155/105)

Workout: As Many Rounds as Possible in 7 Minutes - Inspired by Street Parking

4 Hang Clean and Jerks (135/95)
8 Barbell Burpees

*This should burn….pick a weight you can keep moving, should not be heavy.

Tuesday, July 3rd

Conditioning:

10 Minutes of 50m Sled Sprints (you know the drill, congo style with multiple sleds if need be)

Workout: As Many Rounds as Possible in 12 Minutes

6 Strict Handstand Pushups (10 Pushups)
9 Deadlifts (225/155)
30 Double Unders (50 singles)

*If the handstand pushups become an issue scale back on an easier option. Deadlifts should be done in no more than 2 sets per 9 reps…any more than that then you have too much weight.  Keep moving.

Wednesday, July 4th

ONLY ONE CLASS at 8:00AM
ALL OTHER CLASSES CANCELED

Workout: "Badger" with a Partner - 3 Rounds

30 Squats Cleans (95/65)
30 Pullups
800m Run

*both partners run together, everything else is one person working at a time

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

Thursday, July 5th

Workout: As Many Rounds as Possible in 18 minutes

1 Rope Climb (5 dips)
3 Man Makers (50/35)
6 Strict Toes to Bar (1:1 strict knee tucks)
200m Run

*Abs on abs on abs. Here's a strict toes to bar demo. Man makers can be a little heavy today…just don’t drop the DumbBells (cough…RJ….cough).

Friday, July 6th

Gymnastics:

15 Minutes of Gymnastics Practice

*Pick a skill and hammer it home. Good strategy would be to turn it into and every minute on the minute. Come with a plan...rumor has it we still need to work on double unders? 

Workout: As Many Rounds as Possible in 20 Minutes

2 Bar Muscle Ups (4 strict pullups)
4 Burpees
8 Alternating DumbBell Snatch (50/35)

*Slow and steady for today's workout…we want to peak those last 90 seconds. Looking for the boiling point not the breaking point.

Saturday, July 7th

Workout: With a Partner - For Time

40-30-20-10
Power Snatch (95/65)
Wall Balls
Alternating Pistols (Goblet Squats)

*Send those butt cheeks into the weekend howling!  Go fast and have fun!