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 27 - September 1

Monday, August 27th

Conditioning: 12 Minutes

50m Sled Relay + 5 Burpees

Workout: 6 Rounds For Time

3 Bar Muscle Ups (5 Strict Pullups)
6 Strict Handstand Pushups (12 Pushups)
9 Deadlifts (185/135)

Tuesday, August 28th

Strength: 15 Minutes - 10-8-6-4-2

Front Squats: As Heavy as Possible

Workout: For Time with a Partner

1 Mile Run Together
80 DB Step Ups (50/35)
40 DB Hang Squat Cleans (50/35)

Wednesday, August 29th

Workout: As Many Rounds as Possible in 18 Minutes

18/14 Calorie Row
15 Wall Balls
12 Alternating DB Snatch (50/35)
9 Toes to Bar

Thursday, August 30th

Workout: “Annie on the Run” - For Time

100 Double Unders
50 Abmat Situps
200m Run
80 Double Unders
40 Abmat Situps
200m Run
60 Double Unders
30 Abmat Situps
200m Run
40 Double Unders
20 Abmat Situps
200m Run
20 Double Unders
10 Abmat Situps
200m Run

Friday, August 31st

Strength: Every Minute on the Minute for 10 Minutes

2 Clean and Jerks
*Heavy but smooth…add weight as you go if possible

Workout: For Time - 10-9-8-7-6-5-4-3-2-1 

Clean and Jerks (95/65)
Barbell Burpees

Saturday, September 1st

Workout: For Time with a Partner

Medball Cleans
Box Jump Overs