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 8 - April 13

Monday, April 8th

Workout: For Time

1 Mile Run
25 Burpee Pullups
50 Pushups
75 Wall Balls
1 Mile Run


Tuesday, April 9th

All Athletes will complete Conditioning and choose either the CrossFit Workout or the Fitness Workout.

Conditioning: 12 Minutes

Sled Sprint Down
Sled Sprint Back
5 Burpees

CrossFit Workout: As Many Rounds as Possible in 18 Minutes - Courtesy of Bergeron

60 Double Unders (120 Single Unders)
45 Air Squats
21/15 Calorie Row
10 Push Jerk (185/135)

Fitness Workout: As Many Rounds as Possible in 18 Minutes

60 Double Unders (120 Single Unders)
45 Air Squats
21/15 Calorie Row
10 Dumbbell Push Press


Wednesday, April 10th

Strength: Every 90 Seconds for 15 Minutes

1 Hang Squat Snatch + 1 Overhead Squat

 Workout: As Many Rounds as Possible in 7 Minutes - Inspired by the Rogue Invitational

9 Deadlifts (275/185)
3 Bar Muscle Ups (5 Strict Pullups)


Thursday, April 11th

Workout: For Time

60 Box Jumps
50 Dumbbell Box Step Ups (50/35)
40 Dumbbell Shoulder to Overhead


Friday, April 12th

Workout: For Time With a Partner

3 Rounds - Relay Style
15 Push Press (95/65)
15 Bar Facing Burpees

-Rest 5 Minutes-

One Person Working at a Time
30 Squat Cleans (155/105)
24 Squat Cleans (185/135)
16 Squat Cleans (225/155)

!Cashout!

3x10 Barbell Rollouts


Saturday, April 13th

Workout: As Many Rounds as Possible 18 Minutes - Rotate Work/Rest Every 30 Seconds

21 Double Unders
15 Handstand Pushups (1:1 Pushups)
9 Toes to Bar (1:1 Abmat Situps)