Workouts for the Week: April 15 - April 20

The first issue of the Rocktown CrossFit Newsletter went out this week! If you didn’t see it in your inbox, check your spam folder. Still don’t have it? That means we don’t have your info. We went based off the member survey; click the button below to fill out a form and get on the mailing list!

You can check out the newsletter here, and then expect the about once a month to keep you up to date on everything happening at the Rock. Have something you want to see in later issues? Talk to Nate, Lauren, or RJ, or shoot an email to rocktowncrossfit@gmail.com.

On to the workouts!


Monday, April 15th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Monday, April 15th.

Strength: Back Squat - Rest 2 Minutes between each set. Percentages based on 1RM.

6 Reps at 65%
3 Reps at 75%
6 Reps at 65%
3 Reps at 75%
6 Reps at 65%
3 Reps at 75%

Conditioning: 3 Rounds - Rest 2 Minutes between each round.

16 Kettlebell Front Rack Reverse Lunges
8 Strict Knee Tucks
16 Barbell Good Mornings
8 Strict Knee Tucks

CrossFit Workout: As Many Rounds as Possible in 9 Minutes - Courtesy of the Rogue Invitational

9 Front Squats (135/95)
7 Barbell Burpees
5 Shoulder to Overhead

Fitness Workout: As Many Rounds as Possible in 9 Minutes

9 Dumbbell Front Squats
7 Barbell Burpees
5 Dumbbell Push Press


Tuesday, April 16th

Workout: For Time - 4 Rounds

200m Run
50 Double Unders (2:1 singles)
200m Run
12 Devils Press (50/35)

!CashOut! - As Many Rounds as Possible in 8 Minutes

6 Weighted Hollow Rocks
24 Russian Twists


Wednesday, April 17th

Workout: For Time - 40 Minute Time Cap

Part One: In 11 Minutes
2000m/1850m Row
In Remaining Time: Max Effort Handstand Pushups (Hand Release Pushups)

Rest 4 minutes

Part Two:
800m Run

-Into-

5 Rounds
10 Chest to Bar Pullups
30 Air squats

-Into-

800m Run

RX+ Option: Wear a Weight Vest (20/14) for Part Two. Athletes completing RX+ must be able to complete the workout within the time cap and remain uptempo the entire workout. No extended breaks or singles due to the weight vest.


Thursday, April 18th

No 6:30pm class on Thursday, April 18th for a JMU ROTC Event.

Workout: For Time

15/12 Calorie Row
3 Dumbbell Squat Snatch (50/35)
15/12 Calorie Row
6 Dumbbell Squat Snatch
15/12 Calorie Row
9 Dumbbell Squat Snatch
15/12 Calorie Row
12 Dumbbell Squat Snatch
15/12 Calorie Row
15 Dumbbell Squat Snatch

Scaling Option: Dumbbell Snatch or Dumbbell Snatch + Squat


Friday, April 19th

Spring Social tonight at Three Notch’d - 6:30pm. Click for the Facebook event page.

Workout: For Time - “Crazy Cow” - Courtesy of Bergeron

60 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Toes to Bar
40 Thrusters (115/75)
30 Burpee Box Jump Overs
20 Squat Clean Thrusters (165/115)


Saturday, April 20th

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

100 Double Unders (2:1 Singles)
50 Kettlebell Hang Snatch (2/1.5)
100 Double Unders
50 Burpees
100 Double Unders
50 Overhead Kettlebell Lunges