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: April 1 - April 6

Monday, April 1st

Workout: Monday Partner Mash-Up - 40 Minute Running Clock

Buy In: 800m Run

-Into-

As Many Rounds as Possible: In Remaining Time until 33 Minutes
18/12 Calorie Row
15 Wall Balls
12 Dumbbell Snatch (50/35)
9 Toes to Bar

-At 33 Minutes-

Find a Heavy Max Snatch

-or-

As Many Rounds as Possible:
8 Pushups
10 Situps


Tuesday, April 2nd

Choose either Strength or Conditioning on Tuesday, April 2nd. All Athletes will complete the workout.

Strength: 15 Minutes - 6x4 as Heavy as Possible

Back Squat

Conditioning: As Many Rounds as Possible in 15 Minutes

30 Mountain Climbers
20 Air Squats
10 Kettlebell Swings

Workout: 5 Rounds For Time - 15 Minute Cap

30 Double Unders (2:1 singles)
5 Hang Squat Cleans (185/135)
7 Barbell Burpees


Wednesday, April 3rd

Workout: For Total Burpee Box Jump Overs - Every Minute on the Minute for 24 Minutes - Alternating Minutes with a Partner

12/10 Calorie Row
Max Burpee Box Jump Overs

!Cashout! - 8 Minutes

Max Plank Hold
*Every Break complete 8 Love Taps


Thursday, April 4th

Workout: For Time

6-9-12-15
Chest to Bar Pullups
Handstand Pushups
Dumbbell Front Squats (50/35)


Friday, April 5th

Strength: Find a Heavy Complex

Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

Workout: For Time

400m Run
12 Shoulder to Overhead (155/105)
400m Run
9 Shoulder to Overhead (185/125)
400m Run
6 Shoulder to Overhead (205/145)


Saturday, April 6th

Workout: As Many Rounds as Possible in 16 Minutes - With a Partner

5 Pullups
9 Thrusters (95/65)
5 Barbell Burpees
9 Power Snatch
200m Partner Run with 1 Med Ball