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: March 11 - March 16

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Thanks! On to the workouts!


Monday, March 11th

Choose one workout for Monday, March 11th. All athletes will complete the cashout.

Workout Option One: CrossFit Open 19.3-ish - As Many Reps as Possible in 10 Minutes

80 Single Dumbbell Overhead Lunges (50/35)
50 Single Dumbbell Box Step Ups
50 Strict Handstand Pushups (50 box deficit pushups)
In Remaining Time: Max Effort Wall Walks

Workout Option Two: As Many Reps as Possible in 10 minutes

800m Run

-Into-

2-4-6-8-10-12-etc…
Squat Snatch (135/95)
Barbell Burpees

Workout Option Three: As Many Reps as Possible in 10 minutes

800m Run

-Into-

2-4-6-8-10-12-etc…
Dumbbell Hang Power Snatch
Burpee Over Dumbbell

!Cashout! - The OG Tabata - 6 Minutes

Odd Minute: Rig Hold
Even Minute: Hollow Hold

-After Tabata Complete-

30 Supermans


Tuesday, March 12th

Choose either Strength or Conditioning.

Strength: Complete every 90 Seconds for 7 sets

2 Power Cleans + 1 Split Jerk
Start around 70% of your 1RM Clean and increase weight each set

Conditioning: 11 Minutes

1 Minute Bike/Ski/Row
12 Ball Slams
10 Russian Twist with Slam Ball

Workout: For Time

100 Double Unders (150 singles)
50 Wall Balls
25 Chest to Bar Pull Ups
100 Double Unders
35 Wall Balls
15 Chest to Bar Pull Ups


Wednesday, March 13th

Workout: “Collins” - For Time

100 Calorie Row
150 Lunges
200 Air Squats

Any workout good enough to induce labor has to be good for everybody! Happy Birthday to the Spicy Cat aka Collins Black!

!Cashout!

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


Thursday, March 14th

Workout: 5 Rounds for Time - With a Partner

40/30 Calorie Row
21 Burpees Over the Rower
18 Knee to Elbows (1:1 Knee Tucks)
15 Dumbbell Shoulder to Overhead (50/35)


Friday, March 15th

Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Open Athletes: Try not to show up way early for your 5:30pm heat; there will be plenty of time and space to warm up starting at 5:30pm before heats begin.

Strength: 5x5 - Increase weight each set

Front Squat 

Workout: As Many Rounds as Possible in 12 Minutes

12 Deadlifts (135/95)
200m Run
16 Abmat Situps


Saturday, March 15th

Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Open Athletes: Try not to show up way early for your 9am heat; there will be plenty of time and space to warm up starting at 9am before heats begin.

Workout: For Time - With a Partner

1 Mile Run - Together
80 Toes to Bar
60 Thrusters (115/75)
40 Overhead Squats