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 16 - July 21

Monday, July 16th

Strength: Every Minute on the Minutes for 12 Minutes

Minute 1 – 3 Squats Cleans @ 70%
Minute 2 – 2 Squats Cleans @ 75%
Minute 3 – 1 Squats Cleans @ 80-85%
Minute 4 – Rest

*Repeat Cycle 3 times

Workout: As Many Rounds as Possible in 8 Minutes

50 Double Unders (50 singles)
15 Strict Press (75/55)

Notes: Squats Cleans should be touch and go or quick singles.  Partner if need be and keep moving through them.  Today’s workout is boulders for shoulders…no legs on the presses and please don’t drop these bars from any height!

Tuesday, July 17th

Strength: 12 Minutes

Find a Heavy Power Snatch double for the day

Notes: if this is light for you, turn it in to 5 touch and go every 90 seconds

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner

30 Hang Squat Snatch (45/35)
15 Toes to Bar (1:1 knee tucks)

*Partner A will workout through the couplet, Partner B will complete a 400m Run…Partner B will pick up where Partner A stops after they return from the run.

Notes: Snatches can also be quick singles today…try to avoid the starfish and work out that pull under the bar.  It’s the volume not the weight that will add up in the workout. Coaches should never hear a bar “hit” the ground…be so gentle that it doesn’t make a sound 

Wednesday, July 18th

Workout: “12 Days of Christmas” - For Time

1 Lap
2 Push Jerks (135/95)
3 Power Cleans
4 Barbell Jump Overs
5 Abmat Situps
6 Deadlifts
7 Burpees
8 Lunges
9 Push ups
10 Wall Balls
11 Pullups
12 Front Squats

Notes: Christmas in July. This is LONG and most classes will run over a few minutes.  Each class will have a quick warm up and stretch and get moving.  Be prepared to warm up outside so those before you can finish up. Grueling but fun and a crazy reminder that we are only five months away from Christmas!

Thursday, July 19th

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

20 Double Unders (30 singles)
10 Handstand Pushups (10 Pushups)
8 Alternating DumbBell Snatch (50/35)

Notes: These rounds should be fast…scale if you’re getting caught up on a certain movement.  Nate tested…Nate approved!

Friday, July 20th

Workout: As Many Rounds as Possible in 15 Minutes

250m Row
30 Abmat Situps
15 KB Swings

Cashout: 3-5 Rounds of Durante Core

Notes: It's a challenging week…keep moving and get the toxins out!

Saturday, July 21st

Workout: “Daniel” - Modified - With a Partner

50 Pullups
400m Run
21 Thrusters (135/95)
800m Run
21 Thrusters
400m run
50 Pullups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

Workouts for the Week: July 9 - July 14

Monday, July 9th


Find a Heavy of the following complex:
1 Power Clean + 1 Split Jerk with a 2 second hold in the catch

*One of my favorite strength days. Keep the clean to a power and really focus on the footwork in the Jerk. Remember, its not how much you can push as it is how fast can you get under it. 

Workout: For Time - 15 minute time cap. Inspired by Street Parking and tested by Nate.

50 Double Unders (2:1 Singles)
10 Clean and Jerks (185/135)
40 Double Unders
8 Clean and Jerks (185/135)
30 Double Unders
6 Clean and Jerks (185/135)
20 Double Unders
4 Clean and Jerks (185/135)
10 Double Unders
2 Clean and Jerks (185/135)

*Workout should be steady throughout…heavy but no failure.  This is a clean and jerk workout…the doubles are an afterthought so don’t waste a lot of time there. Pick up the rope and go!

Tuesday, July 10th

Conditioning: 12 minutes of Row Intervals

Minutes 1-2-3: 20/14 Calories each Minute
Minute 4: Rest
Minutes 5-6-7: 15/11 Calories each Minute
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories each Minute 

Workout: 3 Rounds for Time

18/14 Calorie Row
12 Toes to Bar (18 knee tucks)
9 Burpee Box Jump Overs

*Who’s ready to sweat? For this workout you should push the tempo.  Go hard on the box jump overs..its only 9 at a time!  This is a “bacon sizzle” kind of day!

Wednesday, July 11th

Strength: Every Minute on the Minute for 12 Minutes

Minute 1: 6 Back Squat @ 65%
Minute 2: 6 Back Squat @ 70%
Minute 3: 6 Back Squat @ 75%
Minute 4: Rest

Cycle 3 times.

*For big groups sharing bars for the squats…move though as quickly as possible. All hands on deck to help change the weights.

Workout: 8 Minute ladder.

2-4-6-8-10-12...increase by 2 reps till time runs out
Alternating DumbBell Snatch (50/35)

Thursday, July 12th

Workout: "Jerry" - 35 Minute Time Cap

1 Mile Run
2000m Row
1 Mile Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

*Today you get to run 2 miles with a 2000m Row in the middle. You never have to do it…but think about Jerry and the thousands of others that would give anything to have the opportunity to run with like-minded people by their side.

Friday, July 13th

Strength: Every Minute on the Minute - 9 Minutes. Repeat from March 9th, 2018.

Minute 1 – 3 Squat Snatch @ 70%
Minute 2 – 2 Squat Snatch @ 75%
Minute 3 – 1 Squat Snatch @ 80%

Cycle 3 times

Workout: 5 Rounds for Time

5 Dumbbell Squat Clean Thrusters (50/35)
5 Bar Muscle Ups (8 pullups)

*Good workout for the soul…it’s going to sting but the faster you go the faster you get done. If you fail more than 2-3 times on the Muscle ups be sure to scale to the pullups.  Intensity should be high so if we need scale to make that stimulus happen please do so!

Saturday, July 14th

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

100 Deadlifts (135/95)
80 KettleBell Swings (1.5/1)
60 Front Squats (135/95)
40 Handstand Pushups

Workouts for the Week: July 2 - 7

Monday, July 2nd

Strength/Conditioning: Every 2 Minutes for 7 Rounds

250/200m Row
7 Front Squats (155/105)

Workout: As Many Rounds as Possible in 7 Minutes - Inspired by Street Parking

4 Hang Clean and Jerks (135/95)
8 Barbell Burpees

*This should burn….pick a weight you can keep moving, should not be heavy.

Tuesday, July 3rd


10 Minutes of 50m Sled Sprints (you know the drill, congo style with multiple sleds if need be)

Workout: As Many Rounds as Possible in 12 Minutes

6 Strict Handstand Pushups (10 Pushups)
9 Deadlifts (225/155)
30 Double Unders (50 singles)

*If the handstand pushups become an issue scale back on an easier option. Deadlifts should be done in no more than 2 sets per 9 reps…any more than that then you have too much weight.  Keep moving.

Wednesday, July 4th


Workout: "Badger" with a Partner - 3 Rounds

30 Squats Cleans (95/65)
30 Pullups
800m Run

*both partners run together, everything else is one person working at a time

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

Thursday, July 5th

Workout: As Many Rounds as Possible in 18 minutes

1 Rope Climb (5 dips)
3 Man Makers (50/35)
6 Strict Toes to Bar (1:1 strict knee tucks)
200m Run

*Abs on abs on abs. Here's a strict toes to bar demo. Man makers can be a little heavy today…just don’t drop the DumbBells (cough…RJ….cough).

Friday, July 6th


15 Minutes of Gymnastics Practice

*Pick a skill and hammer it home. Good strategy would be to turn it into and every minute on the minute. Come with a plan...rumor has it we still need to work on double unders? 

Workout: As Many Rounds as Possible in 20 Minutes

2 Bar Muscle Ups (4 strict pullups)
4 Burpees
8 Alternating DumbBell Snatch (50/35)

*Slow and steady for today's workout…we want to peak those last 90 seconds. Looking for the boiling point not the breaking point.

Saturday, July 7th

Workout: With a Partner - For Time

Power Snatch (95/65)
Wall Balls
Alternating Pistols (Goblet Squats)

*Send those butt cheeks into the weekend howling!  Go fast and have fun!

Workouts for the Week: June 25 - 30

Monday, June 25th

Workout: "Josie" - For Time

1 Mile Run


3 Rounds
30 Burpees
4 Power Cleans (155/105)
6 Front Squats


1 Mile Run

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

*Please hold yourself accountable on these burpees…make sure we are jumping and extending our hips at the top.  90 Burpees is also a lot…scale back to 15 or 20 if needed.  Same for the run, 800m is a great option as well.  I love starting the week with a Hero, reminds us the world is bigger than our first world problems sometimes.  I’m pumped to do this one myself tomorrow morning…I’ll let you guys know how it goes in the Desert Heat!


40-30-20-10 Abmat Situps
:20 Second L Hold from the Rig, boxes, parallettes after each set.

Tuesday, June 26th

Workout: For Time

1000m Row Buy-In


100 Doubles Unders (200 singles)
75 Box Jump Overs
50 Pullups
25 Toes to Bar (knee tucks)
100 Double Unders


1000m Row Buy-Out

*Running it back with another long one…make sure we keep moving throughout the chipper.  If you need to scale the row to 500m please do so…same for the box jumps and the pullups…nobody should be doing the last 20 pullups in singles 

Wednesday, June 27th


Back Squat
3×8 @ 70ish%

Workout: 21-15-9 for Time

Thrusters (115/75)
KettleBell Swings (1.5/1)
400m Run

*Nice thing about ending on a run…you can always go faster.  Don’t hold back on this one…its going to burn and we wouldn’t want it any other way.

Thursday, June 28th


21 DumbBell Snatch (50/35)
21 Med Ball Clean
9 Burpees (to a target)
15 DumbBell Snatch
15 Med Ball Clean
15 Burpees
9 DumbBell Snatch
9 Med Ball Clean
21 Burpees

*Same mentality as yesterday…come out hot, stay hot, finish hot. DumbBell Snatches are alternating.

Friday, June 29th

Strength/Gymnastics: 15 Minutes

Hang Power Snatch
3-3-3-3-3: Heavy as Possible


Every Minute on the Minute for 12 Minutes
2 Burpee Muscle Ups or 3 Burpee Jumping Pullups

Workout: 3 Rounds for Time

6 Power Snatch (155/105)
9 Overhead Squats
60 Double Unders (180 singles or 90 seconds of double attempts)

*User choice for todays strength/gymnastics. Muscleups can be bar or ring and pullups should be jumping so setup accordingly. Workout is on the heavy side which is why we are going only 15 minutes for strength to give you plenty of time to warmup up to the heavy snatch and overhead squat.

Saturday, June 30th

Workout: As Many Rounds as Possible in 16 minutes - With a Partner - Relay; each partner completes a full round. 

6 Toes to Bar (8 situps)
8 Handstand Pushups (10 Pushups)
100m Sprint

*Make sure these rounds are fast!  Ideally less than a minute.  Everyone must face out on the pullup rig…not toes to bar on the inside bars.  You’ll also do you Handstand pushups wherever you do your toes to bar.  For the run you’ll go out the side door, down the front of the building and back in the front door.  Happy Saturday!

Workouts for the Week: June 18 - 23

Monday, June 18th


Find a 1 Rep Max Squat Clean Thruster for the Day

*No jerkin it! Got it?!

Workout: For Time - Courtesy of Bergeron and Camp Arifjan Kuwait - 15 Minute Cap

21 Barbell Burpees
21 Power Cleans (135/95)
15 Barbell Burpees
15 Hang Squat Cleans
9 Barbell Burpees
9 Thrusters

*Go heavy!  Thrusters in sets of 3 if need be but not sets of 1!  I’ve given this one a test run, do more than you think you can and sprint the round of 9! 

Tuesday, June 19th

Conditioning: As Many Rounds as Possible in 18 minutes. (But not as fast as possible, just keep moving.)

3 Unbroken Power Snatch
3 Tire Flips
200m Run

*Snatches should be touch and go, climbing in weight until heavy throughout the time domain.

Workout: For Time

30 Handstand Pushups (40 pushups)
10 Front Squats (185/135)
20 Handstand Pushups (30 pushups)
20 Front Squats (135/95)
10 Handstand Pushups
30 Front Squats (95/65)

Wednesday, June 20th


3×10 Strict Press (heavy as possible)

Workout: For Time

200 Double Under (300 singles)
100 Push Press (75/55)
50 Toes to Bar (1:1 knee tucks)

*Just because you see that 75/55 as RX…know that you will need to do massive sets.  5-10 reps for the first few sets probably isn’t enough…keep that in mind. That being said keep in under control…these should be smooth and fluid, not like a fish trying to get back in the river. 

And whatever you do…do not drop the bar from overhead.

Thursday, June 21st

Workout: For Time - Courtesy Bergeron

1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

Kelly = 400m Run/30 Box Jumps/30 Wall Balls
Helen = 400m Run/21 KB Swings (1.5/1)/12 Pullups

Friday, June 22nd

Workout: For Time - Relay with 3 man teams. Each person will do 6 rounds; 18 rounds total per team.

15/12 Calorie Row
5 Power Clean (205/135)

*Fast and Heavy!  Keep each round under 2 Minutes…if it's taking longer scale. You get a big rest so let it rip when you're on clock!

Cashout: Pumptown Express - Tabata Floor Press with KettleBells’s

8 Rounds of…
20 seconds floor press 24lb KettleBells’s
10 Second hold at support with arms extended

No dropping the bells and at least 8 reps each set.  Alternate doing this with a partner (you do the 4 minutes then your partner) so you can do it with KettleBells if possible.  And as he says in the video “If you do this right, you should be crying at the end.” 

Demo can be found here:

Saturday, June 23rd

Workout: For Time - With a Partner

1000m Row
100 Wall Balls
1 Mile Run (together)
100 Deadlifts (155/105)
1000m Row
100 Pushups

Workouts for the Week: June 11 - June 16

Monday, June 11th


Power Snatch, Heavy as Possible

Workout: As Many Rounds as Possible in 12 Minutes

3 Power Snatch (165/115)
6 Strict Handstand Pushups (9 pushups)
9 Pullups
12 Barbell Burpees

Tuesday, June 12th


Front Squat: 75-80%

Workout: As Many Rounds as Possible in 3 minutes, 4 times. 1 minute rest between each 3 minute round.

12 Wall Balls
6 Burpee + DB Cleans (50/35)

Wednesday, June 13th

Workout: "El Paso Special" - 22 Minute Cap

3 Rounds:
5 Deadlifts (315/225)
3×30 Yard Shuttle Run


3 Rounds:
30 Alternating Pistols (30 goblet squats)
30/20 Calorie Row


Thursday, June 14th

Workout: 4 Rounds for Time

400m Run
4 Ring Muscle ups (8 Burpee Pullups)
40 Double Unders (80 singles)


Friday, June 15th


Work up to a Squat Clean and Jerk Max for the Day

Workout: "Grace" - 8 Minute Cap

30 Clean and Jerks for Time (135/95)

Saturday, June 16th

Workout: 3 Rounds for Time

400m Run
21 Alternating DB Snatch (50/35)
12 Toes to Bar (20 abmat situps)

*Everyone must face outward doing Toes to bar on the rig today…no one on the inside bars…no matter if nobody else is currently there or not 

Workouts for the Week: June 4 - June 9

Monday, June 4th

Workout: 10 Rounds, every 2 Minutes

36 Double Unders (50 singles)
9 Toes to Bar (9 abmat situps)
3 Power Cleans (185/135)

Cash Out: 4 Rounds

10 V-Ups
10 Hollow Rocks
20 sec Superman Hold
20 sec Hollow Holds

Tuesday, June 5th

Conditioning: 16 Minutes

3 Tire Flips
1 Sled Sprint (down and back)

*partner up on the tires and rest going into the sleds

Workout: 3 Rounds for Time

30/20 Calorie Row
25 Wall Balls
20 Single Arm Hang Clean and Jerk (50/35) 10 Right/10 Left

Wednesday, June 6th


4×3 Strict Press
3×2 Push Press
3×2 Push Jerks

*Heavy as possible, climbing as you go

Workout: 21-15-9 For Time - Courtesy CFNE

Deadlifts (225/155)
*400m Run after each set

Thursday, June 7th

Workout: “Jacked Cindy” 

5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
30 Overhead Squats
1000m Row

Friday, June 8th


Back Squat 5-4-3-2-1


4 Rounds
Reverse Lunge Left + Reverse Lunge Right + 1 KB Swing (hold the KB during the lunges)
1 Minute Plank after each Round

Workout: 9-15-21 for Time

Handstand Pushups (10-20-30 Pushups)
DB Box Step Overs (50/35 to a 24/20in box)

*just like a box jump over - you don’t need to extend at the top on these


Saturday, June 9th

Workout: Teams of 3 for Time

60 Calorie Row + 60 Power Snatch + 60 Thrusters (95/65)
45 Calorie Row + 45 Power Snatch + 45 Thrusters (115/75)
30 Calorie Row + 30 Power Snatch + 30 Thrusters (135/95)
15 Calorie Row + 15 Power Snatch + 15 Thrusters (155/105)

*One bar per team if possible

Workouts for the Week: May 28 - June 2

Monday, May 28th

Workout: "Luke" - With a Partner - As Many Rounds as Possible in 25 minutes

400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run

*if you finish a full round start on the clean and jerks

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Tuesday, May 29th


Death By…
3 Deadlifts + 1 Barbell Burpee
3 Deadlifts + 2 Barbell Burpee
3 Deadlifts + 3 Barbell Burpee
Continue to Failure

Workout: 9 Minute Ladder

Handstand Pushups
Power Snatch (75/55)
*20 Double Unders after each set of Snatches (30 singles)

Wednesday, May 30th


1 Hang Squat Clean + 2 Front Squats + 1 Jerk

Workout: For Time - Inspired by Spealler

20 Hang Power Cleans (135/95)
30 Alternating Pistols (rig assisted or goblet squat)
15 Hang Power Cleans (155/105)
30 Alternating Pistols
10 Hang Power Cleans (205/145)
30 Alternating Pistols

Thursday, May 31st

Workout: For Time

50 Calorie Row
50 Wall Balls
50 Box Jumps
50 Alternating DB Snatch (50/35)


Friday, June 1st

Workout: “The Seven” - Seven Rounds for Time

7 Handstand push-ups
7 Thruster (135/95)
7 Knees to Elbows
7 Deadlift (245/175)
7 Burpees
7 Kettlebell swings, 2/1.5
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.


Saturday, June 2nd

Workout: "Nancy" - 5 Rounds for Time

400m Run
15 Overhead Squats (95/65)