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: January 14 - January 19

Monday, January 14th

Workout: Inspired by CrossFit Open 18.1 - As Many Rounds as Possible in 25 Minutes - With a Partner - Relay Style

6 Toes to Bar (1:1 knee tucks)
8 DB Hang Clean and Jerks (50/35)
10/8 Calorie Row


Tuesday, January 15th

Choose either Strength or Fitness Conditioning. Fitness Workout and CrossFit Workout are identical on Tuesday, January 15th. Check the Blog for more info.

Strength: 12 Minutes

10-8-6-4-2
Push Jerk

Fitness Conditioning: As Many Rounds as Possible in 10 Minutes

10 Russian KB Swings
10 Plate Burpees
10 DB Shoulder to Overhead

Workout: For Time - 5 Rounds

60 Double Unders (120 singles)
15 Handstand Pushups
10 Devils Press* (50/35)

*Large classes may need to share dumbbells. Sharing is caring.


Wednesday, January 16th

Strength: Every 2 Minutes for 10 Minutes

1 Full Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat

Workout: Crossfit Open 17.3-ish - For Time

3 Rounds
6 Chest to Bar Pullups
6 Squat Snatch (95/65)

-into-

3 Rounds
7 Chest to Bar Pullups
5 Squat Snatch (135/95)

-into-

3 Rounds
8 Chest to Bar Pullups
4 Squat Snatch (185/135)


Thursday, January 17th

Workout: For Time

1500m Row
100 Ball Slams
50 Abmat Situps


Friday, January 18th

Workout: For Time - 5 Rounds

20 Wall Balls
10 Hang Cleans

Weight increases each round: 115/75, 135/95, 155/105, 185/135, 205/145

!Cashout!

3-5x Max Effort Barbell Rollouts


Saturday, January 19th

Workout: For Reps Completed in Final Round and total Row Calories - 3 Person Teams - 16 Minute Ladder

2-4-6-8-10-12-14-16-18-20-etc.
Thrusters (95/65)
Barbell Burpees

*Athletes progress through couplet while rotating on the rower every 15 calories.