Workouts for the Week November 13th – 18th

Reminder that our holiday hours next week will be one class on Thursday at 8am and one class on Friday at 8am.  If you have family in town they are welcome to join in sweating off the turkey!

Mark your calendars for December 2nd….Holiday Party 5.0 will be at Capital Ale House!

Monday, November 13th



10 Handstand Pushups

15 Deadlifts (245/175)

25 Box Jumps (30/24)

50 Pullups

100 Wall Balls

200 Double Unders (300 singles)

400m Plate Run (45/25)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Workout Notes:  No better way to honor our Veteran’s than with a Hero Workout.  As this workout progress so do the challenges.  If you are new to CrossFit or if 50 Pullups/100 wall balls will take a very long time please considering scaling back the reps (something like 30/60 is fine).  Whatever options you choose be sure it’s something that will allow you to keep moving.  For the plate carry please take one from your barbell and do not drop these outside, if you need a break simply set it down before picking back up.  Last but not least…remember the intent of this workout.  We are honoring something much bigger than ourselves.  We get to work out each day, we never have too and that’s an opportunity that some people do not have. 


Tuesday, November 14th


10 Rounds, Every 90 Seconds Complete:

4 Man Makers (35/20)



As Many Rounds as Possible in 17 Minutes with a Partner

8 Dumbbell Hang Squat Cleans (55/35)

12 Dumbbell Shoulder to Overhead (55/35)

16 Calorie Row


Workout Notes: We will continue to build on the man maker progression.  3 is the baseline and if you feel like 3 was all you could handle then stay there, but let’s keep pushing the envelope and see what we can do!  Today’s workout will require some stability especially when going over head.  Be sure to do some reps prior to the workout…you may think “it’s only 110/70lbs” but with the weight being split these will be challenging. 


Wednesday, November 15th


Front Squats

2 Rounds

3 Reps at 75%

2 Reps at 80%

1 Rep at 85-90%




Front Squats (115/75)


Abmat Situps

Workout Notes: make sure you hit the percentages both rounds!  Don’t use a heavier loud on round 2.  The squats for the workout should be light…big sets!


Thursday, November 16th

As Many Rounds as Possible in 16 Minutes

200m Run

2 Rope Climbs (4 strict pullups)

4 Bar Muscle up (6 Dips)


Workout Notes: Cardio is to Rocktown what syrup was to Buddy the Elf


Friday, November 17th


Work up to 80% of the following complex:

1 Squat Snatch + 1 Hang Squat Snatch



3 Rounds for Time

50 Double Unders (100 Singles)

10 Handstand Pushups (15 pushups)

5 Squat Snatch (155/105)


Workout Notes: Snatches in the workout should be heavy, singles but not a failing weight.


Saturday, November 18th


With a Partner In 16 Minutes Complete:

1 Mile Run

60 Burpees

Max Effort Thrusters (135/95)

Workout Notes: Get to the Thrusters as quickly as possible to maximize the reps!  Thrusters should be heavy but again, not a weight we would fail at.  Go hard, have fun!