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: August 13 - August 18

Monday, August 13th

Strength: Find a Heavy of the Following Complex:

2 Hang Squat Cleans + 1 Split Jerk

Workout: For Time - 8 Minute Cap - Inspired by the CrossFit Open

25 Toes to Bar (40 knee tucks)
50 Double Unders (80 singles)
15 Squat Cleans (135/95)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)


Tuesday, August 14th

Strength/Conditioning: For 12 Minutes With a Partner

Max Burpee Dumbbell Stepups (50/35)
*Every Minute on the Minute: 4 Dumbbell Snatch (50/35)

Workout: As Many Rounds as Possible in 15 Minutes

21 Abmat Situps
14 Dumbbell Shoulder to Overhead (50/35) 
*Switch arms every other round


Wednesday, August 15th

Workout: For Time - Scheming Assisted by Chad Williams

"Fran" - 21-15-9
Thrusters (95/65)
Pullups

-2 Minute Rest-

"Diane" - 21-15-9
Deadlift (225/155)
Handstand Pushups (30-20-10 Pushups)

-Immediately Into-

2K Row

Core Cashout: TBD - Time Permitting


Thursday, August 16th

Workout: Courtesy of Bergeron

3 Minutes:
21/15 Calorie Row
21 Burpees
Max Overhead Squats (75/55)

-3 Minute Rest-

3 Minutes: 
18/13 Calorie Row
18 Burpees
Max Overhead Squats (95/65)

-3 Minute Rest-

3 Minutes: 
15/11 Calorie Row
15 Burpees
Max Overhead Squats (135/95)


Friday, August 17th

Workout: For Time

50 Wall Balls

-Into-

7 Rounds
9 Med Ball Cleans
3 Bar Muscle Ups

-Into-

1 Mile Run


Saturday, August 18th

Workout: For Time - 7 Rounds With a Partner

10 Box Jumps
15 Pullups
20 Alternating Front Rack Lunges (95/65)