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 21 - January 27

Monday, January 21st

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: For Total Burpees + Time to Complete - With a Partner

7 Minutes
Max Effort Barbell Burpees

-Into-

30 Bar Muscle Ups (Scaling Option: 40 Strict Pullups)
30 Alternating Pistols (Scaling Option: Kettlebell Goblet Squats)
30 Deficit Handstand Pushups (35lb plates)
30 Front Squats (185/125)
30 Toes to Bar (40 Abmat Situps)
30 Shoulder to Overhead

Fitness Workout: For Total Burpees + Time to Complete - With a Partner

7 Minutes
Max Effort Barbell Burpees

-Into-

40 Strict Pullups
40 Dumbbell Cleans
30 Deficit Handstand Pushups (35lb plates)
40 Dumbbell Squats
30 Toes to Bar (40 Abmat Situps)
40 Dumbbell Push Press


Tuesday, January 22nd

Conditioning: Every Minute on the Minute for 12 Minutes

1 Wall Walk
10 Ball Slams

Add additional Wall Walks per round to increase difficulty

Workout: For Time - With a Partner - Relay Style by Movement*

15-12-9-12-15
Double Dumbbell Snatch (50/35)
Dumbbell Box Step Over

*Partner A does the set of 15 snatches, then Partner B. Double Dumbbell Snatches can be scaled to Single Dumbbell Snatch or Kettlebell Swings.


Wednesday, January 23rd

Strength: Find a 5 Rep Max

Back Squat

Workout: For Time - 3 Rounds

21 Wall Balls
15 Chest to Bar Pullups
9 Power Snatch (95/65)


Thursday, January 24th

Workout: As Many Rounds as Possible in 4 minutes

4 Rounds
12 Kettlebell Swings (1.5/1)
12 Med Ball Cleans
12 Box Jumps
12 Calorie Row

-3 Minute Rest Between Rounds-


Friday, January 25th

Workout: 16.2ish - For Time or Reps Completed 12 Minute Cap

25 Toes to Bar
50 Double Unders  (100 Singles)
15 Squat Cleans (135/85)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225/145)

!CashOut! - As Fast as Possible

40 Renegade Rows OR 50 Bar Facing Burpees (as fast as possible)


Saturday, January 26th

Workout: For Time - With a Partner

20-40-60
Deadlifts (135/95)
Dumbbell Shoulder to Overhead (50/35)
Calorie Row


Sunday, January 27th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.