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 25 - March 30

Monday, March 25th

Choose one workout on Monday, March 25th. All athletes will complete the cashout.

Workout Option One: CrossFit Open 19.5 - For Time

33-27-21-15-9
Thruster (95/65)
Chest to Bar Pullups

Workout Option Two: For Time

33-27-21-15-9
Dumbbell Push Press or Dumbbell Thruster
Chest to Bar Pullups

Workout Option Three: As Many Rounds as Possible in 18 Minutes

20 Double Unders
10 Abmat Situps
8 DB Front Squats (50/35)

!Cashout! 3 Rounds

8 V-Up’s
10 Hollow Rocks
Side Plank - 30 Seconds Each Side


Tuesday, March 26th

Choose either Strength or Conditioning on Tuesday, March 26th. All athletes will complete the workout.

Strength: Every Minute on the Minute for 12 Minutes - Climbing in Weight

1 Squat Snatch

Conditioning: As Many Rounds as Possible in 12 Minutes

3 Wall Walks
10 Alternating Dumbbell Snatch

 Workout: 5 Rounds for Time - 16 Minute Cap

3 Squat Snatch (155/105)
7 Strict Handstand Pushups
14 Alternating Pistols (Scaling Option: Goblet Squats)


Wednesday, March 27th

Conditioning: 16 Minutes

Death By Devils Press
Choose a weight you that will allow you to get past the round of 7

 Workout: As Many Rounds as Possible in 8 Minutes

6 Burpees
8 Toes to Bar (1:1 Knee Tucks)


Thursday, March 28th

CrossFit Workout: 3 Rounds for Time

21/18 Calorie Row
15 Deadlifts (225/155)
9 Box Jump Overs (30/24)

Fitness Workout: 3 Rounds for Time

21/18 Calorie Row
20 Single Leg Kettlebell Deadlift
9 Box Jump Overs (30/24)


Friday, March 29th

Workout:

20 Clean and Jerks (155/105)
1000m Row
20 Clean and Jerks
1 Mile Run


Saturday, March 30th

9am Open Gym and 10:00am class are back this week!

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

6 Bar Muscle Ups (8 Pullups)
18 Ball Slams
32 Wall Balls
200m Partner Run