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: May 6 - May 11

Monday, May 6th

Choose either the CrossFit Workout or the Fitness Workout on Monday, May 6th. All athletes will choose a Cashout to complete.

CrossFit Workout: With a Partner - 18 Minute Time Cap

40 Synchro Bar Facing Burpees
30 Snatch (75/55)
100 Double Unders Each (200 Single Unders)
30 Synchro Bar Facing Burpees
30 Snatch (135/85)
100 Double Unders Each (200 Single Unders)
20 Synchro Bar Facing Burpees
30 Snatch (165/105)
100 Double Unders Each (200 Single Unders)
10 Synchro Bar Facing Burpees
As Many Snatches as Possible in Remaining Time (185/125)

Fitness Workout: With a Partner - 18 Minute Time Cap

40 Synchro Dumbbell Facing Burpees
40 Dumbbell Snatch
100 Double Unders Each (200 Single Unders)
30 Synchro Dumbbell Facing Burpees
40 Dumbbell Snatch
100 Double Unders Each (200 Single Unders)
20 Synchro Dumbbell Facing Burpees
40 Dumbbell Snatch
100 Double Unders Each (200 Single Unders)
10 Synchro Dumbbell Facing Burpees
As Many Dumbbell Snatches as Possible in Remaining Time

!Cashout! - Choose One

30-40 Barbell Rollouts
1 Mile Run


Tuesday, May 7th

Choose either the Strength or Conditioning option and choose either the CrossFit Workout or Fitness Workout on Tuesday, May 7th.

Strength: As Heavy as Possible

10-8-6-4-2
Front Squats

Conditioning: As Many Rounds as Possible in 12 Minutes

4 Burpees
6 Assault Bike Cals
8 Situps

CrossFit Workout: For Time

2000/1800m Row
30 Chest to Bar Pullups
10 Front Squats (225/155)

Fitness Workout: For Time

2000/1800m Row
30 Chest to Bar Pullups
20 Dumbbell Front Squats


Wednesday, May 8th

Conditioning: As Many Rounds as Possible in 10 Minutes

2 Wall Walks
4 Man Makers
8 Medball Cleans

Workout: As Many Rounds as Possible in 18 Minutes - Athletes completing the workout RX will wear a weight vest (20/14).

300m Run
6 Handstand Pushups (1:1 Pushups)
8 Burpees Over Dumbbell
10 Dumbbell Overhead Lunges (50/35)


Thursday, May 9th

Workout: For Time - 4 Rounds

20/18 Calorie Row
14 Toes to Bar (Scaling Option: 14 Toes to Bar Attempts)
7 Deadlifts (275/185)


Friday, May 10th

Choose either the Strength or Conditioning option on Friday, May 10th. All Athletes will complete the workout.

Strength: Find a Heavy Complex

Split Jerk + Split Jerk
(2 Second Pause in the Catch)

Conditioning: For Time

1-2-3-4-5-6-7-8-9-10
Devils Press
Dumbbell Box Step Up

Workout: As Many Rounds as Possible in 10 Minutes - Ascending Ladder by 3 Reps

10/8 Calorie Row
3 Push Press (115/75)
10/8 Calorie Row
6 Push Press
10/8 Calorie Row
9 Push Press
Etc…


Saturday, May 11th

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

30 Wall Balls
20 KB Swings (1.5/1)
10 Squat Clean Thrusters (135/95)