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: July 1 - July 6


Monday, July 1st

Choose either the CrossFit Workout or the Fitness Workout on Monday, July 1.

CrossFit Workout: With a Partner

As Many Rounds as Possible in 18 Minutes
100 Calorie Row
75 Synchro Wall Balls
50 Strict Handstand Pushups (Scaling Options: Deficit Plate Pushups or Pike Pushups)
25 Synchro Front Squats (205/145)

-2 Minute Rest-

6 Minutes
Find a Max Squat Snatch for the Day

Fitness Workout: With a Partner

As Many Rounds as Possible in 18 Minutes
100 Calorie Row
75 Synchro Wall Balls
50 Strict Handstand Pushups (Scaling Options: Deficit Plate Pushups or Pike Pushups)
30 Dumbbell Front Squats

-2 Minute Rest-

6 Minutes
Max Assault Bike Calories


Tuesday, July 2nd

Choose either Strength or Conditioning on Tuesday, July 2nd. All Athletes will complete the workout.

Strength: Every Minute on the Minute

Four Rounds- If you did this on June 18, add 5-10 pounds.
Minute 1 – 4 Strict Press - No more than 65% of 1RM
Minute 2 – 8 Push Press
Minute 3 – 12 Push Jerk
Minute 4 – Rest

Conditioning: Every Minute on the Minute

Four Rounds
Minute 1 – 15 Russian Kettlebell Swings
Minute 2 – 10/8 Assault Bike Calories
Minute 3 – 15 Hollow Rocks
Minute 4 – Rest

Workout: For Time - 16 Minute Cap

3 Rounds
15 Chest to Bar Pullups
30 Alternating Dumbbell Snatch (50/35)
100 Double Unders (2:1 Single Unders)


Wednesday, July 3rd

Workout: For Time - Inspired by Brent Loope

50 Calorie Row
400m Run
50 Calorie Row
800m Run
50 Calorie Row
1 Mile Run

RX+ - Wear a Weight Vest (20/14)


Thursday, July 4th

One class at 8:00am due to the July 4th Holiday.

Hero Workout: “Jack” - As Many Rounds as Possible in 20 Minutes - With a Partner

10 Push Press (115/85)
10 KB Swings (1.5/1)
10 Box Jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

 
Jack1MartinHero.jpg
 

Friday, July 5th

Summer Hours are in effect. 5:30pm class is canceled.

Workout: For Time

1-10: Toes to Bar (Scaling Options: Toes To Bar Attempts or Abmat Situps)
10-1: Handstand Pushups

!Cashout!

2 Rounds
20 Wide Leg Situps
50 Weighted Russian Twists (With 10 lb. Plate)
50 Crunchy Frog Sit Ups
20 V-Ups

 
 
 
 

Saturday, July 6th

Summer Hours are in effect.
One class at 8:00am.
9:00am Open Gym and 10:00am class are canceled.

Workout: For Max Calories and Total Rounds - In Teams of 3

As Many Rounds as Possible in 17 Minutes
7 Deadlifts (135/95)
5 Hang Cleans
3 Thrusters
100m Partner Run

While Accumulating
Max Calorie Row

Workout Flow: Two Athletes will complete one round while the third Athlete accumulates max calories on the rower, including during the Partner Run. Upon returning from the Partner Run, one of the Athletes who completed the round will switch to the rower.