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 27 - June 1

Monday, May 27th

One class at 8:00am on Monday, May 27th. All other classes and open gym are canceled in honor of Memorial Day.

Hero Workout: “Hall” - As Many Rounds as Possible in 22 Minutes - With a Partner - Both Athletes complete the listed reps

3 Power Cleans (225/155)
200m Partner Run
20 Kettlebell Hang Snatch (50/35)

-1 Minute Rest after each round-

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

 
 

Tuesday, May 28th

Choose either Strength or Conditioning on Tuesday, May 28th. All Athletes will complete the workout.

Strength: 4x4 - As Heavy as Possible

Back Squat

Conditioning: As Many Rounds as Possible in 12 Minutes

10 Russian Kettlebell Swings
10 Stiff Legged Situps
10 Plate Hops (45 Lb. Plate: Up + Over + Up + Over = 1 Rep)

 Workout: As Many Rounds as Possible in 14 Minutes

7 Thrusters (95/65)
14 Toes to Bar (Scaling: Toes to Bar Attempts or Knee Tucks)
28 Double Unders (60 singles)


Wednesday, May 29th

Workout: “Buzz Lightyear” - Courtesy of Bergeron - 30 Minute Cap - Teams of 3

3 Rounds
400m Team Run
50 Bar-Facing Burpees
9 Rope Climbs (3:1 Dips)

-Into-

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)


Thursday, May 30th

Workout: For Time

30 Deadlifts (245/175)
35 Calorie Row
40 Handstand Pushups (Scaling Option: 40 Pike, Deficit, or Plate Pushups)


Friday, May 31st

CrossFit Benchmark Workout: For Time - “Amanda”

9-7-5
Ring Muscle Ups (Scaling Option: 15-10-5 Pullups)
Squat Snatch (135/95)

!Cashout!

Four Rounds
10 Anchored Kettlebell Situps
10 Plank Kettlebell Pull-Throughs
10-15 Calorie Assault Bike Sprint


Saturday, June 1st

9:00am - Gymnastics on the Rig with Coach Luke
Free for Rocktown CrossFit Athletes

Click for Facebook Event Page

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

100 Double Unders (200 singles)
80 Wall Balls
60 Burpees
40 Shoulder to Overhead (135/95)