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: May 28 - June 2

Monday, May 28th

Workout: "Luke" - With a Partner - As Many Rounds as Possible in 25 minutes

400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run

*if you finish a full round start on the clean and jerks

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Tuesday, May 29th

Strength/Conditioning:

Death By…
3 Deadlifts + 1 Barbell Burpee
3 Deadlifts + 2 Barbell Burpee
3 Deadlifts + 3 Barbell Burpee
Continue to Failure

Workout: 9 Minute Ladder

3-6-9-12-15-18-...
Handstand Pushups
Power Snatch (75/55)
*20 Double Unders after each set of Snatches (30 singles)

Wednesday, May 30th

Strength:

1 Hang Squat Clean + 2 Front Squats + 1 Jerk

Workout: For Time - Inspired by Spealler

20 Hang Power Cleans (135/95)
30 Alternating Pistols (rig assisted or goblet squat)
15 Hang Power Cleans (155/105)
30 Alternating Pistols
10 Hang Power Cleans (205/145)
30 Alternating Pistols

Thursday, May 31st

Workout: For Time

50 Calorie Row
50 Wall Balls
50 Box Jumps
50 Alternating DB Snatch (50/35)

 

Friday, June 1st

Workout: “The Seven” - Seven Rounds for Time

7 Handstand push-ups
7 Thruster (135/95)
7 Knees to Elbows
7 Deadlift (245/175)
7 Burpees
7 Kettlebell swings, 2/1.5
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

 

Saturday, June 2nd

Workout: "Nancy" - 5 Rounds for Time

400m Run
15 Overhead Squats (95/65)