© 2012 CrossFit Rocky Mount. All rights reserved.
586 English Road, Suite 45, Rocky Mount, NC 27804 | email: jbowen@crossfitrockymount.com | Call: (252) 443-5511
Welcome to CrossFit Rocky Mount
YOUR RESOURCE FOR PERFORMANCE-BASED FITNESS
CrossFit Rocky Mount is a small, exclusive conditioning facility where our members enjoy a supportive, friendly training environment where fellow members welcome and encourage each other.
How many other fitness facilities do all the members and trainers know each others names? This support and camaraderie increases the overall excitement and ultimately, enhances the amazing successes and results that "CrossFitters" experience.
LEARN MORE ABOUT CROSSFIT
Want to learn more about CrossFit? Then check out our Why CrossFit page and our information links on the right of this page.
Want to speak with a CrossFit Trainer? Send us a email or give us a call at
(252) 443-5511.
Our fitness program is constantly varied and never gets boring, so your body never has a chance to adapt. The results are fast and effective.
You could go to the cheap globogym, but not get the personal attention or you could hire an expensive personal trainer and not get the camaraderie and motivation from others. CrossFit Rocky Mount gives you both!
Workout of the Day
WOD
Chris, Paul, Brice & Vince
Hanging from the gallows!
Hanging from the gallows!
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WORKOUT OF THE DAY: Blood is replaceable
Sweat is expected
Tears are optional
Road
Workouts
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MONDAY, MAY 14th
Back squat - 6 sets x 3 reps @ 80%
Deadlift - 5 sets x 10 reps
Barbell lunges - 3 sets x 10 reps each side
(120 sec RI)
RDL's - 3 sets x 10 reps (90 sec RI)
GHR - 5 sets x 10 reps (60-90 sec RI)
Sled push - 20m x 5 trips 140#
Back squat - 6 sets x 3 reps @ 80%
Deadlift - 5 sets x 10 reps
Barbell lunges - 3 sets x 10 reps each side
(120 sec RI)
RDL's - 3 sets x 10 reps (90 sec RI)
GHR - 5 sets x 10 reps (60-90 sec RI)
Sled push - 20m x 5 trips 140#
ENDURANCE WODs
Short interval
"Short Tosh"
Run 3 x (100m + 200m + 400m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Long interval
Run 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds
Tempo/TT
Run 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00
TUESDAY, MAY 15th
Team Event 6 (Teams of 4)
20 Pull-ups/20 dips while partner holds 225 pounds
40 Wall ball shots (20#, 10ft) while partner holds chin over the bar
100' Buddy and 70 lbs KB carry
40 Box jumps, alternating on 24" box
100' Buddy and 70 lbs KB carry
5 Pull-ups/5 dips
20 Pull-ups/20 dips while partner holds 135 pounds
40 Wall ball shots (14#, 10ft) while partner holds chin over the bar
100' Buddy and 53 lbs KB carry
40 Box jumps, alternating on 20" box
100' Buddy carry and 53lbs KB carry
5 Pull-ups/5 dips
Team Event 6 (Teams of 4)
20 Pull-ups/20 dips while partner holds 225 pounds
40 Wall ball shots (20#, 10ft) while partner holds chin over the bar
100' Buddy and 70 lbs KB carry
40 Box jumps, alternating on 24" box
100' Buddy and 70 lbs KB carry
5 Pull-ups/5 dips
20 Pull-ups/20 dips while partner holds 135 pounds
40 Wall ball shots (14#, 10ft) while partner holds chin over the bar
100' Buddy and 53 lbs KB carry
40 Box jumps, alternating on 20" box
100' Buddy carry and 53lbs KB carry
5 Pull-ups/5 dips
THURSDAY, MAY 17th
Front squat 3-3-3-3-3-3-3
5 minute AMRAP of...
5 Box jumps
5 Sumo deadlift high pull 95/65
5 Burpees
5 KB swings 24/16
5 Push press 95/65
Front squat 3-3-3-3-3-3-3
5 minute AMRAP of...
5 Box jumps
5 Sumo deadlift high pull 95/65
5 Burpees
5 KB swings 24/16
5 Push press 95/65
WEDNESDAY, MAY 16th
Bench press - 6 sets x 3 reps @ 80%
Dips - 4 sets x 10 reps, 90 sec RI
Pull-ups - 5 sets x 10 reps, 90 sec RI
T-bar rows - 4 sets x 10 reps, 90 sec RI
KB rows - 3 sets x 15 reps (each arm), 90 sec RI
Skull crushers - 3 sets x 10 reps, 90 sec RI
YTWL - 3 sets x 10 reps, 90 sec RI
Sled push - 20m x 5 trips (140#)
*Long WOD - motor through it!
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Bench press - 6 sets x 3 reps @ 80%
Dips - 4 sets x 10 reps, 90 sec RI
Pull-ups - 5 sets x 10 reps, 90 sec RI
T-bar rows - 4 sets x 10 reps, 90 sec RI
KB rows - 3 sets x 15 reps (each arm), 90 sec RI
Skull crushers - 3 sets x 10 reps, 90 sec RI
YTWL - 3 sets x 10 reps, 90 sec RI
Sled push - 20m x 5 trips (140#)
*Long WOD - motor through it!
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FRIDAY, MAY 18th
Technique Work: The Rope Climb
3 rounds for completion…
20 GHD Sit-ups
20 Toes to Bar
20 Ab Roll-outs
Self-myofascial release (SMR)
Foam Roll Glutes, IT Band, Quads, Hamstrings
*(should take 2 minutes per muscle per leg)
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SATURDAY, MAY 19th
Regional Event #3
Four rounds for time of...
10 One-arm KB snatches (70/44)
Sprint
Regional Event #3
Four rounds for time of...
10 One-arm KB snatches (70/44)
Sprint
Click here to add text.
Click here to add text.
