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 18 - March 23

Member survey closes at midnight on Saturday, March 23rd.

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Monday, March 18th

Choose one workout for Monday, March 18th. All athletes will complete the cashout.

Workout Option One: CrossFit Open 19.4 - 12 Minute Cap

3 Rounds
10 Power Snatch (95/65) (15 Russian KB Swings)
12 Barbell Burpees

-3 Minute Rest-

3 Rounds
10 Bar Muscle Ups (1:1 pullups)
12 Barbell Burpees

Workout Option Two: Fitness Workout - 12 Minute Cap

3 Rounds
15 Russian Kettlebell Swings
12 Burpees

-3 Minute Rest-

3 Rounds
10 Pullups
12 Burpees

Workout Option Three: As Many Rounds as Possible in 12 Minutes

15 Strict Press (75/55)
15 Ball Slams
15 Hollow Rocks

!Cashout! - With a Partner - Both Partners complete 4 Rounds

Partner A
12 Side Plank Dips
12 Knee to Elbow Front Planks

Partner B
Kettlebell Farmers Carry


Tuesday, March 19th

Choose either Strength or Conditioning.

Strength: Every Minute on the Minute for 12 Minutes

Odd Minute: 6 Back Squats at 65-70% of Front Squat Max
Even Minute: 3 Front Squats at 65-70% of Front Squat Max

Conditioning: 10 Rounds - 12 Minute Time Cap

5 Strict Abmat Situps
7 Pushups
15 Lunges

 Workout: For Time - Inspired by Bergeron

750/600m Row
150 Double Unders (250 Single Unders)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)


Wednesday, March 20th

Workout: For Time - 30 Minute Cap - In Teams of 3 - Courtesy of Bergeron

60/40 Calorie Row
75 Power Snatches (75/55)
75 Thrusters
60/40 Calorie Row
60 Power Snatches (95/65)
60 Thrusters
60/40 Calorie Row
45 Power Snatches (115/80)
45 Thrusters
60/40 Calorie Row
30 Power Snatches (135/95)
30 Thrusters
60/40 Calorie Row
15 Power Snatches (155/105)
15 Thrusters


Thursday, March 21st

Choose either the CrossFit Workout or Fitness Workout on Thursday, March 21st.

CrossFit Workout: As Many Rounds as Possible in 16 Minutes

4 Deadlifts (205/145)
6 Handstand Pushups (1:1 Pushups)
8 Wall Balls
10 Box Jump Over

Fitness Workout: As Many Rounds as Possible in 16 Minutes

4 Double Kettebell Sumo Deadlift
6 Handstand Pushups (1:1 Pushups)
8 Wall Balls
10 Box Jump Over


Friday, March 22nd

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.

This is the last Friday Night Lights of the 2019 CrossFit Open! Come out and show your support!

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: 2-2-2-2-2-2

Split Jerk

Workout: For Time

21-15-9
Toes to Bar
Shoulder to Overhead (115/75)

400m Run between each set


Saturday, March 23rd

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.

This is the last Saturday workout of the 2019 CrossFit Open! Come out and show your support!

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

7 Devils Press (35/20)
30 Double Unders (30 Single Unders)


And now that you’ve scrolled through the workouts, here’s another reminder to do the Member Survey.

Click here.