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: September 17 - September 21

Monday, September 17th

Workout: As Many Rounds as Possible in 25 Minutes - Teams of Three - Courtesy of Bergeron

40 Chest to Bar Pullups
50 Bar facing Burpees
60 Thrusters

Round 1 = 75/55 | Round 2 = 95/65 | Round 3 = 115/75 | Round 4 = 135/95 |
Round 5 = 155/105 and Max Effort until time expires. 

Score is Reps at 155/105 or Rounds + Reps completed.

!Cashout! - 6 Minute Tabata - Time permitting

Odd: Plank
Even: Hollow Holds


Tuesday, September 18th

Workout: Tuesday Mash - With a Partner

7 Minutes to find a 1 Rep Max Snatch

-Immediately Into-

3000m Row

-Immediately Into-

5 Rounds
40 Wall Balls
20 Handstand Pushups (8 Wall Walks)
10 Power Snatch (135/95)

Score is Total Team Weight + Total Time


Wednesday, September 19th

Strength: Pumptown Express - Repeat from July 25th

3-5 Sets of KB Front Rack Carries + Overhead Press

Workout: For Time

20 Power Cleans (185/125)
30 Burpees
40 Alternating Pistols
50 Calorie Row


Thursday, September 20th

Workout: For Time - Courtesy of Bergeron

1 Mile Run
100 Double Unders (200 singles)
21 Deadlifts (225/155)
800m Run
100 Double Unders
15 Deadlifts (275/185)
400m Run
100 Double Unders
9 Deadlifts (315/225)


Friday, September 21st

5:30pm Class is Back!

Strength: 5-4-3-2-1

Back Squat - As Heavy as Possible

Workout: 15 Minute Ladder, Reps increasing by 3 throughout time (3/6/9/12/15…)

DB Squats (50/35)
Toes to Bar (Knee Tucks)


Saturday, September 22nd

9:00am Open Gym and 10:00am Class are Back!

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

10 Front Rack Lunges (95/65)
20 Push Press
30 KB Swings (1.5/1)
40 Ball Slams