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)


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”

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


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)