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 4 - March 9

Monday, March 4th

Choose one workout for Monday, March 4th.

Workout Option One: CrossFit Open 19.2 - 8 Minutes

25 Toes to Bar (1:1 Knee Tucks)
50 Double Unders (1:1 Single Unders)
15 Squat Cleans (135/85)

25 Toes to Bar (1:1 Knee Tucks)
50 Double Unders (1:1 Single Unders)
13 Squat Cleans (185/115)

Workout Option Two: As Many Rounds as Possible in 8 Minutes

4 Man Markers (35/20)
8 Ball Slams
12 Abmat Situps

 !Cashout! 4 Rounds

2 Minute Plank - 10 flutter kicks or 5 hollow rocks each time you break
20 Russian Twist
15 Supermans


Tuesday, March 5th

Choose either the CrossFit Conditioning or Fitness Conditioning and choose either the CrossFit Workout or Fitness Workout.

CrossFit Conditioning: Every Minute on the Minute for 12 Minutes (Complete the triplet 4 times)

Minute 1: 6 Power Snatch (Pick load)
Minute 2: 10 Burpees
Minute 3: 15/12 Cal Row

Fitness Conditioning: Every Minute on the Minute for 12 Minutes (Complete the triplet 4 times)

Minute 1: 8 Kettlebell Swings
Minute 2: 10 Burpees
Minute 3: 15/12 Cal Row

 CrossFit Workout: For Time

15-12-9-12-15
Overhead Squats (95/65)
Calorie Row

 Fitness Workout: For Time

15-12-9-12-15
Dumbbell Front Squat
Calorie Row


Wednesday, March 6th

Strength: 15 Minutes

5-4-3-1-1-1
Back Squat - Start at 70% of 1RM and add weight each set

 Workout: For Time

30 Deadlifts (185/135)
35 Pullups
40 Handstand Pushups (1:1 Pushups)


Thursday, March 7th

Workout: As Many Rounds as Possible in 17 Minutes - With a Partner

8 Wall Balls
8 Dumbbell Snatches (50/35)
8 Box Jump Overs


Friday, March 8th

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.

Workout: As Many Rounds as Possible in 15 Minutes

60 Double Unders (2:1 Single Unders)
30/25 Calorie Row
10 Push Jerk (155/105)

!Cashout! 4 Rounds

10 Rotating Side Plank Right
10 Rotating Side Plank Left
Max Effort Love Taps


Saturday, March 9th

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: “Barista” - For Time - Three Person Teams

90/70 Calorie Row
70 Clean and Jerks (135/95) + 70 Toes to Bar
50 Clean and Jerks (155/105) + 50 Chest to Bar Pullups
30 Clean and Jerks (185/135) + 30 Bar Muscle Ups
90/70 Calorie Row

Teams will rotate through both movements in the couplet until all reps are complete before moving on to the next couplet. One athlete should be on the rig, one should be on the barbell, and one should be resting during each couplet until one of the couplet’s movements are complete, at which point the team will rotate through the remaining reps before moving onto the next couplet.