Workouts for the Week October 30th – November 4th

This Thursday is Bring a Friend Day!  This is one of my favorite days of the month because we get to showcase that the Hype is real.  I get to brag to your friends about how you’ve taken control of your life through hard work.  I get to share the gift of fitness with someone who has been going in circles trying to find a routine at a regular gym.  And most of all I get to share that Rocktown CrossFit is hands down the best hour of my day, it has some of the best people I’ve met walking through those doors, and that our gym is the best damn gym in the Shenandoah Valley!

Attack the week, Let’s Eat!

Monday, October 30th

Monday Smash-Up with a Partner

7 Minutes to Find a 1 Rep Max Clean and Jerk

-Immediately into-


Dumbbell Snatch (50/35)


Double Unders (2:1)

-Immediately into-

100 Medball Cleans

Workout Notes: Share the load on a chilly Monday.  Make sure you check out the db snatch video…if you did these during the open they can really tax the back if done incorrectly.  Form over speed! DB Snatch


Tuesday, October 31st

Rob Lynch Athlete of the Month Workout

5 Rounds

11 Calorie Row

11 Wall Balls

11 Pushups

11 Box Jumps

11 Abmat Situps

Workout Notes:  Who’s coming at 5:30am to join the man of the hour!?!?  (or to purge prior to Halloween candy overload?) 


Wednesday, November 1st

Strength: 15 Minutes

Work up to 80% Squat Snatch with a 3 second pause in the catch



800m Run

40 Toes to Bar (knee tucks)

30 Overhead Squats (115/75)

20 Strict Handstand Pushups (30 pushups)

Workout Notes: Today’s strength focuses on keeping the head up and staying balanced under the barbell.  Don’t go up in weight if you can’t handle the 3 second pause.  For today’s workout make sure the squat weight is something you can do at least 10 unbroken.  The pushups can be done in smaller sets and can be scaled to a kipping handstand pushup if need be (25lb plates for RX). 


Thursday, November 2nd

Bring a Friend Day

As Many Rounds as Possible in 18 Minutes

With a Partner

16 Calorie Row

12 Wall Balls

8 Deadlifts (135/95)

Workout Notes:  It’s not a true taste if you don’t get to feel the steel of the bar or the drag of the Rower!  Great chance for someone you know who looking for a challenge.  We will do a review of all the movements prior to the workout and get one on one with all our fresh faces.  Grab a friend and lets show them what’s up!


Friday, November 3rd


Find a 3 Rep Max Thruster



As Many Rounds as Possible in 15 Minutes


1000m Row

50 Thrusters (45/35)

30 Pullups

Workout Notes: The goal here is to get as far as you can into a 2nd or for some a 3rd round of Jackie. 


Saturday, November 4th

As Many Rounds as Possible in 15 Minutes

7 Burpees

14 Ball Slams

21 Abmat Situps