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: June 25 - 30

Monday, June 25th

Workout: "Josie" - For Time

1 Mile Run

-then-

3 Rounds
30 Burpees
4 Power Cleans (155/105)
6 Front Squats

-then-

1 Mile Run

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

*Please hold yourself accountable on these burpees…make sure we are jumping and extending our hips at the top.  90 Burpees is also a lot…scale back to 15 or 20 if needed.  Same for the run, 800m is a great option as well.  I love starting the week with a Hero, reminds us the world is bigger than our first world problems sometimes.  I’m pumped to do this one myself tomorrow morning…I’ll let you guys know how it goes in the Desert Heat!

Cashout:

40-30-20-10 Abmat Situps
:20 Second L Hold from the Rig, boxes, parallettes after each set.

Tuesday, June 26th

Workout: For Time

1000m Row Buy-In

-then-

“Ken”
100 Doubles Unders (200 singles)
75 Box Jump Overs
50 Pullups
25 Toes to Bar (knee tucks)
100 Double Unders

-then-

1000m Row Buy-Out

*Running it back with another long one…make sure we keep moving throughout the chipper.  If you need to scale the row to 500m please do so…same for the box jumps and the pullups…nobody should be doing the last 20 pullups in singles 

Wednesday, June 27th

Strength:

Back Squat
3×8 @ 70ish%

Workout: 21-15-9 for Time

Thrusters (115/75)
KettleBell Swings (1.5/1)
400m Run

*Nice thing about ending on a run…you can always go faster.  Don’t hold back on this one…its going to burn and we wouldn’t want it any other way.

Thursday, June 28th

Workout:

21 DumbBell Snatch (50/35)
21 Med Ball Clean
9 Burpees (to a target)
15 DumbBell Snatch
15 Med Ball Clean
15 Burpees
9 DumbBell Snatch
9 Med Ball Clean
21 Burpees

*Same mentality as yesterday…come out hot, stay hot, finish hot. DumbBell Snatches are alternating.

Friday, June 29th

Strength/Gymnastics: 15 Minutes

Hang Power Snatch
3-3-3-3-3: Heavy as Possible

OR

Every Minute on the Minute for 12 Minutes
2 Burpee Muscle Ups or 3 Burpee Jumping Pullups

Workout: 3 Rounds for Time

6 Power Snatch (155/105)
9 Overhead Squats
60 Double Unders (180 singles or 90 seconds of double attempts)

*User choice for todays strength/gymnastics. Muscleups can be bar or ring and pullups should be jumping so setup accordingly. Workout is on the heavy side which is why we are going only 15 minutes for strength to give you plenty of time to warmup up to the heavy snatch and overhead squat.

Saturday, June 30th

Workout: As Many Rounds as Possible in 16 minutes - With a Partner - Relay; each partner completes a full round. 

6 Toes to Bar (8 situps)
8 Handstand Pushups (10 Pushups)
100m Sprint

*Make sure these rounds are fast!  Ideally less than a minute.  Everyone must face out on the pullup rig…not toes to bar on the inside bars.  You’ll also do you Handstand pushups wherever you do your toes to bar.  For the run you’ll go out the side door, down the front of the building and back in the front door.  Happy Saturday!