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: October 1 - October 6

Monday, October 1st

Strength: Repeat from September 3rd

3 Push Press + 1 Push Jerk
3 Push Press + 2 Push Jerk
3 Push Press + 3 Push Jerk
3 Push Press + Max Effort Push Jerk

*Push Press will be the limiting factor…the sets start once it begins to get heavy.

 Workout: Every Minute on the Minute for 12 Minutes - Inspired by Spealler

Odd Minute:

“Nate” - Bar Edition
2 Bar Muscle Ups
4 Handstand Pushups
8 KB Swings (2/1.5)

Even Minute:

10 Burpee Box Jump Overs


Tuesday, October 2nd

Workout: 2 rounds for Time - Teams of 3 - Inspired by Bergeron

100/70 Calorie Row
100 Double Unders
100 Power Cleans
100 Wall Balls

Round 1: 135/95
Round 2: 115/75 

(30 Minute Cap)

!Cashout! - Time Permitting

100 Hollow Rocks


Wednesday, October 3rd

Conditioning: Every Minute on the Minute for 8 Minutes

4 “Lungesters” (50/35)

With dumbbells on the Front Rack complete:
Reverse Lunge left leg + Reverse Lunge right leg + Thruster

 Workout: For Time

30 Knee to Elbows (1:1 knee tucks)

-into-

3 Rounds
400m Run
5 Power Snatch (155/105)

-into-

30 Knee to Elbows


Thursday, October 4th

Workout:

In 8 Minutes Complete:

1000/850m Row
30 Shoulder to Overhead (115/75)
Max Effort Handstand Pushups


Friday, October 5th

Workout: “Wasabi” - For Time - Courtesy of Bergeron

1 Mile Run
40 Chest to Bar Pullups
30 Front Squats (135/95)
20 Bar Facing Burpees


Saturday, October 6th

Workout: As Many Rounds as Possible in 17 Minutes - With a Partner

21 Calorie Row
15 Abmat Situps
9 Overhead Squats (135/95)