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: April 22 - April 27

The move to the new location begins this week! See Friday and Saturday’s workout for more information. First day at the new location is still TBD; keep an eye on social media and your email for more info.


Monday, April 22nd

Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

14 Rounds: Relay Style
3 Hang Squat Cleans (185/135)  or 6 Goblet Squats
6 Strict Handstand Pushups or 10 Pushups

-Into-

40-30-20: One Athlete Working at a Time
Double Dumbbell Snatch (35/20) or Single Dumbbell Snatch 
Burpee Box Jumps Overs
Handstand Pushup (1:1 Pushups)


Tuesday, April 23rd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, April 23rd.

Strength: Snatch Waves - 4 sets; 15 Minutes total. Add weight to each set.

Minute 1 - 3 Squat Snatch (65%)
Minute 2 - 2 Squat Snatch (70%)
Minute 3 - 1 Squat Snatch (75%)
Minute 4 - Rest

Conditioning: As Many Rounds as Possible in 14 Minutes 

4 Box Step Ups (Dumbbell Optional)
6 Dumbbell Jumpovers
8 Push Ups

CrossFit Workout: 7 Minute Ladder - For Last Full Round of Snatches+Double Unders completed.

30 Double Unders (50 Single Unders)
1 Squat Snatch (155/105) - Add 1 rep each round

Fitness Workout: 7 Minute Ladder - For Last Full Round of Manmakers+Double Unders completed.

30 Double Unders (50 Single Unders)
1 Manmaker - Add 1 rep each round


Wednesday, April 24th

Choose either Strength or Conditioning on Wednesday, April 24th. All Athletes will complete the workout.

Strength:

Find a 2 Rep Max Thruster

Conditioning: As Many Rounds as Possible in 15 Minutes 

3 Burpees
5 Dumbbell Push Press
3 Burpees
10 Air Squats

Workout: For Time - With a Partner

21-18-15-12-9
Snychro Thrusters (95/65)
Synchro Bar Facing Burpees

*Partners must be in sync at the top of their thrusters and on the ground of their burpees. Teams will complete the burpees over one barbell.


Thursday, April 25th

Workout: As Many Rounds as Possible in 18 Minutes

200m Run
15 Ball Slams
200m Run
15 Abmat Situps


Friday, April 26th

4:30pm, 5:30pm, and 6:30pm classes are canceled for Friday, April 26th to move Rocktown CrossFit to the new location on Reservoir Street.

Want to help? Let Lauren know you plan on coming and/or if you have a truck or trailer that can help: (540) 335-3514.

Meet at the Rock anytime after 4:30pm to load out.

Strength:

Find a 3 Rep Max Deadlift for the day

Workout: As Many Rounds as Possible in 14 Minutes

7 Push Press (115/75)
14 Deadlifts
21 Wall Balls


Saturday, April 27th

8:00am class, 9:00am open gym, and 10:00am class are canceled for Saturday, April 27th to move Rocktown CrossFit to the new location on Reservoir Street.

Want to help? Let Lauren know you plan on coming and/or if you have a truck or trailer that can help: (540) 335-3514.

Meet at the Rock anytime after 7:00am to load out.

Workouts for the Week: April 15 - April 20

The first issue of the Rocktown CrossFit Newsletter went out this week! If you didn’t see it in your inbox, check your spam folder. Still don’t have it? That means we don’t have your info. We went based off the member survey; click the button below to fill out a form and get on the mailing list!

You can check out the newsletter here, and then expect the about once a month to keep you up to date on everything happening at the Rock. Have something you want to see in later issues? Talk to Nate, Lauren, or RJ, or shoot an email to rocktowncrossfit@gmail.com.

On to the workouts!


Monday, April 15th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Monday, April 15th.

Strength: Back Squat - Rest 2 Minutes between each set. Percentages based on 1RM.

6 Reps at 65%
3 Reps at 75%
6 Reps at 65%
3 Reps at 75%
6 Reps at 65%
3 Reps at 75%

Conditioning: 3 Rounds - Rest 2 Minutes between each round.

16 Kettlebell Front Rack Reverse Lunges
8 Strict Knee Tucks
16 Barbell Good Mornings
8 Strict Knee Tucks

CrossFit Workout: As Many Rounds as Possible in 9 Minutes - Courtesy of the Rogue Invitational

9 Front Squats (135/95)
7 Barbell Burpees
5 Shoulder to Overhead

Fitness Workout: As Many Rounds as Possible in 9 Minutes

9 Dumbbell Front Squats
7 Barbell Burpees
5 Dumbbell Push Press


Tuesday, April 16th

Workout: For Time - 4 Rounds

200m Run
50 Double Unders (2:1 singles)
200m Run
12 Devils Press (50/35)

!CashOut! - As Many Rounds as Possible in 8 Minutes

6 Weighted Hollow Rocks
24 Russian Twists


Wednesday, April 17th

Workout: For Time - 40 Minute Time Cap

Part One: In 11 Minutes
2000m/1850m Row
In Remaining Time: Max Effort Handstand Pushups (Hand Release Pushups)

Rest 4 minutes

Part Two:
800m Run

-Into-

5 Rounds
10 Chest to Bar Pullups
30 Air squats

-Into-

800m Run

RX+ Option: Wear a Weight Vest (20/14) for Part Two. Athletes completing RX+ must be able to complete the workout within the time cap and remain uptempo the entire workout. No extended breaks or singles due to the weight vest.


Thursday, April 18th

No 6:30pm class on Thursday, April 18th for a JMU ROTC Event.

Workout: For Time

15/12 Calorie Row
3 Dumbbell Squat Snatch (50/35)
15/12 Calorie Row
6 Dumbbell Squat Snatch
15/12 Calorie Row
9 Dumbbell Squat Snatch
15/12 Calorie Row
12 Dumbbell Squat Snatch
15/12 Calorie Row
15 Dumbbell Squat Snatch

Scaling Option: Dumbbell Snatch or Dumbbell Snatch + Squat


Friday, April 19th

Spring Social tonight at Three Notch’d - 6:30pm. Click for the Facebook event page.

Workout: For Time - “Crazy Cow” - Courtesy of Bergeron

60 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Toes to Bar
40 Thrusters (115/75)
30 Burpee Box Jump Overs
20 Squat Clean Thrusters (165/115)


Saturday, April 20th

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

100 Double Unders (2:1 Singles)
50 Kettlebell Hang Snatch (2/1.5)
100 Double Unders
50 Burpees
100 Double Unders
50 Overhead Kettlebell Lunges

Workouts for the Week: April 8 - April 13

Monday, April 8th

Workout: For Time

1 Mile Run
25 Burpee Pullups
50 Pushups
75 Wall Balls
1 Mile Run


Tuesday, April 9th

All Athletes will complete Conditioning and choose either the CrossFit Workout or the Fitness Workout.

Conditioning: 12 Minutes

Sled Sprint Down
Sled Sprint Back
5 Burpees

CrossFit Workout: As Many Rounds as Possible in 18 Minutes - Courtesy of Bergeron

60 Double Unders (120 Single Unders)
45 Air Squats
21/15 Calorie Row
10 Push Jerk (185/135)

Fitness Workout: As Many Rounds as Possible in 18 Minutes

60 Double Unders (120 Single Unders)
45 Air Squats
21/15 Calorie Row
10 Dumbbell Push Press


Wednesday, April 10th

Strength: Every 90 Seconds for 15 Minutes

1 Hang Squat Snatch + 1 Overhead Squat

 Workout: As Many Rounds as Possible in 7 Minutes - Inspired by the Rogue Invitational

9 Deadlifts (275/185)
3 Bar Muscle Ups (5 Strict Pullups)


Thursday, April 11th

Workout: For Time

60 Box Jumps
50 Dumbbell Box Step Ups (50/35)
40 Dumbbell Shoulder to Overhead


Friday, April 12th

Workout: For Time With a Partner

3 Rounds - Relay Style
15 Push Press (95/65)
15 Bar Facing Burpees

-Rest 5 Minutes-

One Person Working at a Time
30 Squat Cleans (155/105)
24 Squat Cleans (185/135)
16 Squat Cleans (225/155)

!Cashout!

3x10 Barbell Rollouts


Saturday, April 13th

Workout: As Many Rounds as Possible 18 Minutes - Rotate Work/Rest Every 30 Seconds

21 Double Unders
15 Handstand Pushups (1:1 Pushups)
9 Toes to Bar (1:1 Abmat Situps)

Workouts for the Week: April 1 - April 6

Monday, April 1st

Workout: Monday Partner Mash-Up - 40 Minute Running Clock

Buy In: 800m Run

-Into-

As Many Rounds as Possible: In Remaining Time until 33 Minutes
18/12 Calorie Row
15 Wall Balls
12 Dumbbell Snatch (50/35)
9 Toes to Bar

-At 33 Minutes-

Find a Heavy Max Snatch

-or-

As Many Rounds as Possible:
8 Pushups
10 Situps


Tuesday, April 2nd

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

Strength: 15 Minutes - 6x4 as Heavy as Possible

Back Squat

Conditioning: As Many Rounds as Possible in 15 Minutes

30 Mountain Climbers
20 Air Squats
10 Kettlebell Swings

Workout: 5 Rounds For Time - 15 Minute Cap

30 Double Unders (2:1 singles)
5 Hang Squat Cleans (185/135)
7 Barbell Burpees


Wednesday, April 3rd

Workout: For Total Burpee Box Jump Overs - Every Minute on the Minute for 24 Minutes - Alternating Minutes with a Partner

12/10 Calorie Row
Max Burpee Box Jump Overs

!Cashout! - 8 Minutes

Max Plank Hold
*Every Break complete 8 Love Taps


Thursday, April 4th

Workout: For Time

6-9-12-15
Chest to Bar Pullups
Handstand Pushups
Dumbbell Front Squats (50/35)


Friday, April 5th

Strength: Find a Heavy Complex

Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

Workout: For Time

400m Run
12 Shoulder to Overhead (155/105)
400m Run
9 Shoulder to Overhead (185/125)
400m Run
6 Shoulder to Overhead (205/145)


Saturday, April 6th

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

5 Pullups
9 Thrusters (95/65)
5 Barbell Burpees
9 Power Snatch
200m Partner Run with 1 Med Ball

Workouts for the Week: March 25 - March 30

Monday, March 25th

Choose one workout on Monday, March 25th. All athletes will complete the cashout.

Workout Option One: CrossFit Open 19.5 - For Time

33-27-21-15-9
Thruster (95/65)
Chest to Bar Pullups

Workout Option Two: For Time

33-27-21-15-9
Dumbbell Push Press or Dumbbell Thruster
Chest to Bar Pullups

Workout Option Three: As Many Rounds as Possible in 18 Minutes

20 Double Unders
10 Abmat Situps
8 DB Front Squats (50/35)

!Cashout! 3 Rounds

8 V-Up’s
10 Hollow Rocks
Side Plank - 30 Seconds Each Side


Tuesday, March 26th

Choose either Strength or Conditioning on Tuesday, March 26th. All athletes will complete the workout.

Strength: Every Minute on the Minute for 12 Minutes - Climbing in Weight

1 Squat Snatch

Conditioning: As Many Rounds as Possible in 12 Minutes

3 Wall Walks
10 Alternating Dumbbell Snatch

 Workout: 5 Rounds for Time - 16 Minute Cap

3 Squat Snatch (155/105)
7 Strict Handstand Pushups
14 Alternating Pistols (Scaling Option: Goblet Squats)


Wednesday, March 27th

Conditioning: 16 Minutes

Death By Devils Press
Choose a weight you that will allow you to get past the round of 7

 Workout: As Many Rounds as Possible in 8 Minutes

6 Burpees
8 Toes to Bar (1:1 Knee Tucks)


Thursday, March 28th

CrossFit Workout: 3 Rounds for Time

21/18 Calorie Row
15 Deadlifts (225/155)
9 Box Jump Overs (30/24)

Fitness Workout: 3 Rounds for Time

21/18 Calorie Row
20 Single Leg Kettlebell Deadlift
9 Box Jump Overs (30/24)


Friday, March 29th

Workout:

20 Clean and Jerks (155/105)
1000m Row
20 Clean and Jerks
1 Mile Run


Saturday, March 30th

9am Open Gym and 10:00am class are back this week!

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

6 Bar Muscle Ups (8 Pullups)
18 Ball Slams
32 Wall Balls
200m Partner Run

Workouts for the Week: March 18 - March 23

Member survey closes at midnight on Saturday, March 23rd.

We’d love to hear from you. Click here.


Monday, March 18th

Choose one workout for Monday, March 18th. All athletes will complete the cashout.

Workout Option One: CrossFit Open 19.4 - 12 Minute Cap

3 Rounds
10 Power Snatch (95/65) (15 Russian KB Swings)
12 Barbell Burpees

-3 Minute Rest-

3 Rounds
10 Bar Muscle Ups (1:1 pullups)
12 Barbell Burpees

Workout Option Two: Fitness Workout - 12 Minute Cap

3 Rounds
15 Russian Kettlebell Swings
12 Burpees

-3 Minute Rest-

3 Rounds
10 Pullups
12 Burpees

Workout Option Three: As Many Rounds as Possible in 12 Minutes

15 Strict Press (75/55)
15 Ball Slams
15 Hollow Rocks

!Cashout! - With a Partner - Both Partners complete 4 Rounds

Partner A
12 Side Plank Dips
12 Knee to Elbow Front Planks

Partner B
Kettlebell Farmers Carry


Tuesday, March 19th

Choose either Strength or Conditioning.

Strength: Every Minute on the Minute for 12 Minutes

Odd Minute: 6 Back Squats at 65-70% of Front Squat Max
Even Minute: 3 Front Squats at 65-70% of Front Squat Max

Conditioning: 10 Rounds - 12 Minute Time Cap

5 Strict Abmat Situps
7 Pushups
15 Lunges

 Workout: For Time - Inspired by Bergeron

750/600m Row
150 Double Unders (250 Single Unders)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)


Wednesday, March 20th

Workout: For Time - 30 Minute Cap - In Teams of 3 - Courtesy of Bergeron

60/40 Calorie Row
75 Power Snatches (75/55)
75 Thrusters
60/40 Calorie Row
60 Power Snatches (95/65)
60 Thrusters
60/40 Calorie Row
45 Power Snatches (115/80)
45 Thrusters
60/40 Calorie Row
30 Power Snatches (135/95)
30 Thrusters
60/40 Calorie Row
15 Power Snatches (155/105)
15 Thrusters


Thursday, March 21st

Choose either the CrossFit Workout or Fitness Workout on Thursday, March 21st.

CrossFit Workout: As Many Rounds as Possible in 16 Minutes

4 Deadlifts (205/145)
6 Handstand Pushups (1:1 Pushups)
8 Wall Balls
10 Box Jump Over

Fitness Workout: As Many Rounds as Possible in 16 Minutes

4 Double Kettebell Sumo Deadlift
6 Handstand Pushups (1:1 Pushups)
8 Wall Balls
10 Box Jump Over


Friday, March 22nd

Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

This is the last Friday Night Lights of the 2019 CrossFit Open! Come out and show your support!

Open Athletes: Try not to show up way early for your 5:30pm heat; there will be plenty of time and space to warm up starting at 5:30pm before heats begin.

Strength: 2-2-2-2-2-2

Split Jerk

Workout: For Time

21-15-9
Toes to Bar
Shoulder to Overhead (115/75)

400m Run between each set


Saturday, March 23rd

Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

This is the last Saturday workout of the 2019 CrossFit Open! Come out and show your support!

Open Athletes: Try not to show up way early for your 9am heat; there will be plenty of time and space to warm up starting at 9am before heats begin.

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

7 Devils Press (35/20)
30 Double Unders (30 Single Unders)


And now that you’ve scrolled through the workouts, here’s another reminder to do the Member Survey.

Click here.

Workouts for the Week: March 11 - March 16

Have you filled out the Member Survey yet?

Click here.

Thanks! On to the workouts!


Monday, March 11th

Choose one workout for Monday, March 11th. All athletes will complete the cashout.

Workout Option One: CrossFit Open 19.3-ish - As Many Reps as Possible in 10 Minutes

80 Single Dumbbell Overhead Lunges (50/35)
50 Single Dumbbell Box Step Ups
50 Strict Handstand Pushups (50 box deficit pushups)
In Remaining Time: Max Effort Wall Walks

Workout Option Two: As Many Reps as Possible in 10 minutes

800m Run

-Into-

2-4-6-8-10-12-etc…
Squat Snatch (135/95)
Barbell Burpees

Workout Option Three: As Many Reps as Possible in 10 minutes

800m Run

-Into-

2-4-6-8-10-12-etc…
Dumbbell Hang Power Snatch
Burpee Over Dumbbell

!Cashout! - The OG Tabata - 6 Minutes

Odd Minute: Rig Hold
Even Minute: Hollow Hold

-After Tabata Complete-

30 Supermans


Tuesday, March 12th

Choose either Strength or Conditioning.

Strength: Complete every 90 Seconds for 7 sets

2 Power Cleans + 1 Split Jerk
Start around 70% of your 1RM Clean and increase weight each set

Conditioning: 11 Minutes

1 Minute Bike/Ski/Row
12 Ball Slams
10 Russian Twist with Slam Ball

Workout: For Time

100 Double Unders (150 singles)
50 Wall Balls
25 Chest to Bar Pull Ups
100 Double Unders
35 Wall Balls
15 Chest to Bar Pull Ups


Wednesday, March 13th

Workout: “Collins” - For Time

100 Calorie Row
150 Lunges
200 Air Squats

Any workout good enough to induce labor has to be good for everybody! Happy Birthday to the Spicy Cat aka Collins Black!

!Cashout!

3-5 Sets of Kettlebell Front Rack Carries + Overhead Press


Thursday, March 14th

Workout: 5 Rounds for Time - With a Partner

40/30 Calorie Row
21 Burpees Over the Rower
18 Knee to Elbows (1:1 Knee Tucks)
15 Dumbbell Shoulder to Overhead (50/35)


Friday, March 15th

Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Open Athletes: Try not to show up way early for your 5:30pm heat; there will be plenty of time and space to warm up starting at 5:30pm before heats begin.

Strength: 5x5 - Increase weight each set

Front Squat 

Workout: As Many Rounds as Possible in 12 Minutes

12 Deadlifts (135/95)
200m Run
16 Abmat Situps


Saturday, March 15th

Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Open Athletes: Try not to show up way early for your 9am heat; there will be plenty of time and space to warm up starting at 9am before heats begin.

Workout: For Time - With a Partner

1 Mile Run - Together
80 Toes to Bar
60 Thrusters (115/75)
40 Overhead Squats

Workouts for the Week: March 4 - March 9

Monday, March 4th

Choose one workout for Monday, March 4th.

Workout Option One: CrossFit Open 19.2 - 8 Minutes

25 Toes to Bar (1:1 Knee Tucks)
50 Double Unders (1:1 Single Unders)
15 Squat Cleans (135/85)

25 Toes to Bar (1:1 Knee Tucks)
50 Double Unders (1:1 Single Unders)
13 Squat Cleans (185/115)

Workout Option Two: As Many Rounds as Possible in 8 Minutes

4 Man Markers (35/20)
8 Ball Slams
12 Abmat Situps

 !Cashout! 4 Rounds

2 Minute Plank - 10 flutter kicks or 5 hollow rocks each time you break
20 Russian Twist
15 Supermans


Tuesday, March 5th

Choose either the CrossFit Conditioning or Fitness Conditioning and choose either the CrossFit Workout or Fitness Workout.

CrossFit Conditioning: Every Minute on the Minute for 12 Minutes (Complete the triplet 4 times)

Minute 1: 6 Power Snatch (Pick load)
Minute 2: 10 Burpees
Minute 3: 15/12 Cal Row

Fitness Conditioning: Every Minute on the Minute for 12 Minutes (Complete the triplet 4 times)

Minute 1: 8 Kettlebell Swings
Minute 2: 10 Burpees
Minute 3: 15/12 Cal Row

 CrossFit Workout: For Time

15-12-9-12-15
Overhead Squats (95/65)
Calorie Row

 Fitness Workout: For Time

15-12-9-12-15
Dumbbell Front Squat
Calorie Row


Wednesday, March 6th

Strength: 15 Minutes

5-4-3-1-1-1
Back Squat - Start at 70% of 1RM and add weight each set

 Workout: For Time

30 Deadlifts (185/135)
35 Pullups
40 Handstand Pushups (1:1 Pushups)


Thursday, March 7th

Workout: As Many Rounds as Possible in 17 Minutes - With a Partner

8 Wall Balls
8 Dumbbell Snatches (50/35)
8 Box Jump Overs


Friday, March 8th

Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Workout: As Many Rounds as Possible in 15 Minutes

60 Double Unders (2:1 Single Unders)
30/25 Calorie Row
10 Push Jerk (155/105)

!Cashout! 4 Rounds

10 Rotating Side Plank Right
10 Rotating Side Plank Left
Max Effort Love Taps


Saturday, March 9th

Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Open Athletes: Try not to show up way early for your 9am heat; there will be plenty of time and space to warm up starting at 9am before heats begin.

Workout: “Barista” - For Time - Three Person Teams

90/70 Calorie Row
70 Clean and Jerks (135/95) + 70 Toes to Bar
50 Clean and Jerks (155/105) + 50 Chest to Bar Pullups
30 Clean and Jerks (185/135) + 30 Bar Muscle Ups
90/70 Calorie Row

Teams will rotate through both movements in the couplet until all reps are complete before moving on to the next couplet. One athlete should be on the rig, one should be on the barbell, and one should be resting during each couplet until one of the couplet’s movements are complete, at which point the team will rotate through the remaining reps before moving onto the next couplet.

Workouts for the Week: February 25 - March 2

Monday, February 25th

Choose one workout for Monday, February 25th.

Workout Option One: CrossFit Open 19.1 - As Many Rounds as Possible in 15 Minutes

19 Wall Balls
19 Calorie Row

Workout Option Two: As Many Rounds as Possible in 15 Minutes

30 Double Unders (60 singles)
8 Dumbbell Snatch (50/35)
6 Burpees over the Dumbbell

!CashOut! - Choose One

40 Renegade Rows
Accumulate 2 Minutes L Hold on the Rig, Parallettes, or Boxes


Tuesday, February 26th

Workout: For Time - 25 Minute Cap

3 Rounds of “DT” (155/105)
6 Bar Muscle Ups (12 Pullups)
2 Rounds of “DT” (185/125)
6 Bar Muscle Ups
1 Round of “DT” (205/145)
6 Bar Muscle Ups

DT
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead


Wednesday, February 27th

Strength: Every Minute on the Minute for 12 Minutes

1 Squat Snatch (95/65)
Add 10lbs each minute. If you fail, reduce to previous successful attempt for remainder of time.

Workout: For Reps Completed in Final Round - 9 Minute Ladder

2-4-6-8-10-12…
Handstand Pushups
Toes to Bar (Scaling: Abmat Situps)
Thrusters (95/65)


Thursday, February 28th

Workout: For Total Devils Press Completed

4 Rounds - In Four Minutes Complete:
400m Run
Max Effort Devils Press (35/20)


Friday, March 1st

Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Strength: 15 Minutes - Find a Heavy Complex

2 Push Jerk + 1 Split Jerk

Workout: For Rounds + Reps - As Many Rounds as Possible in 11 Minutes

5 Push Press (95/65)
10 Front Rack Lunges
15/12 Calorie Row


Saturday, March 2nd

Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

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

40/30 Cal Row
21 Box Jumps
18 Chest to Bar Pullups
15 Dumbbell Shoulder to Overhead (50/35)

Workouts for the Week: February 18 - February 24

Monday, February 18th

Conditioning: Courtesy of Bergeron

Minute 0 to Minute 1:30 - 21/15 Calorie Row
Minute 1:30 to Minute 3 - 18/13 Calorie Row
Minute 3 to Minute 5 - 15/11 Calorie Row
Minute 5 to Minute 6:30 - 21/15 Calorie Row
Minute 6:30 to Minute 8 - 18/13 Calorie Row
Minute 8 to Minute 10 - 15/11 Calorie Row
Minute 10 to Minute 11:30 - 21/15 Calorie Row
Minute 11:30 to Minute 13 - 18/13 Calorie Row
Minute 13 to Minute 14:30 - 15/11 Calorie Row

Workout: For Time - 20 Minute Cap

7 Rounds
12/10 Calorie Row
10 Toes to Bar (12 Abmat Situps)
8 Strict Handstand Pushups (1 Abmat max for scaling; 12 Deficit Pushups otherwise)


Tuesday, February 19th

Choose Strength or Conditioning

Strength: Back Squats - Courtesy of Bergeron

0-3 Minutes: 10 @ 70%
3-6 Minutes: 8 @ 75%
6-9 Minutes: 6 @ 80%
9-12 Minutes: 4 @ 85%
12-15 Minutes: 2 @ 90%

Conditioning: As Many Rounds as Possible in 12 Minutes

Complete 1 Minutes of Box Step Ups

-Into-

6 Burpees
12 Air Squats

*Complete 1 minute of Box Step Ups each time through the cycle at a tempo you can maintain throughout the entire minute.

Workout: For Time

21-15-9 Dumbbell Squat Cleans (50/35)
42-30-18 Double Unders


Wednesday, February 20th

Workout: For Time

3 Rounds of “DT” (155/105)
6 Bar Muscle Ups (12 Pullups)
2 Rounds of “DT” (185/125)
6 Bar Muscle Ups
1 Round of “DT” (205/145)
6 Bar Muscle Ups

DT
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead


Thursday, February 21st

CrossFit Workout: As Many Rounds as Possible in 12 Minutes

15 Strict Press (75/55)
12 Med Ball Cleans (20/14)
9 Med Ball Situps

Fitness Workout: As Many Rounds as Possible in 12 Minutes

15 Dumbbell Pushpress
12 Med Ball Cleans
9 Med Ball Situps


Friday, February 22nd

Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Workout: “Helen” - For Time

3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pullups

!CashOut! 3 Rounds

10 V Ups
20 Hollow Rocks
30 Flutter Kicks


Saturday, February 23rd

Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

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

8 Wall Balls (20/14)
4 Barbell Burpees
1 Squat Snatch (155/105)

Workouts for the Week: February 11 - February 16

Monday, February 11th

Conditioning: “Death by Burpees” - For Highest Round of Burpees completed

Minute 1 = 1 Burpee
Minute 2 = 2 Burpee
Minute 3 = 3 Burpee
…Continue to increase 1 burpee per minute until unable to complete the prescribed burpees per within one minute.

 Workout: For Time

1 Dumbbell Snatch (50/35)
30 Double Unders (60 Singles)
2 Dumbbell Snatch (50/35)
30 Double Unders
3 Dumbbell Snatch (50/35)
30 Double Unders
4 Dumbbell Snatch (50/35)
30 Double Unders
5 Dumbbell Snatch (50/35)
30 Double Unders
6 Dumbbell Snatch (50/35)
30 Double Unders
7 Dumbbell Snatch (50/35)
30 Double Unders
8 Dumbbell Snatch (50/35)
30 Double Unders
9 Dumbbell Snatch (50/35)
30 Double Unders
10 Dumbbell Snatch (50/35)
30 Double Unders


Tuesday, February 12th

Choose either Strength or Conditioning & Core.

Strength: 12 minutes - Find a 5 Rep Max

Front Squat

Conditioning & Core: As Many Rounds in 12 Minutes

8 Balls Slams
12 Flutter Kicks
16 Abmat Situps

Workout: For Time - “Wallball Jackie”

1000m Row
50 Wall Balls
30 Pullups


Wednesday, February 13th

Strength: Every 90 Seconds for 12 Minutes

3 Touch and Go Squat Snatch
As heavy as possible, increasing in weight

 Workout: For Time - 3 Rounds

30/25 Calorie Row
15 Overhead Squats (115/75)
10 Handstand Pushups (3 Wall Walks)


Thursday, February 14th

CrossFit Workout: For Time - “Coach Rat’s Workout of Love” - With a Partner
Fitness Workout: Scale workout to use light Dumbbells.

5 Minutes to find a 1 Rep Max Thruster

-Into-

100 Double Unders (200 singles)
400m Run (200m each)
90 Wall Balls
400m Run
8 Bar Muscle Ups (16 Pullups)
400m Run
70 Calorie Row
400m Run
60 Handstand Pushups (1:1 Pushups)
400m Run
50 Toes to Bar (1:1 Abmat Situps)
400m Run
40 Barbell Burpees
400m Run
30 Shoulder to Overhead (135/95)
400m Run
20 Front Squats
400m Run
10 Thrusters
400m Run

Each run will be done as “You go, I go” - one partner completes 200m while the other rests, and then the other partner completes 200m when their partner returns.

All complaints or compliments for repeat movements in this workout should be directed to Coach Rat who likes to make the programmers life a living hell. Happy Valentine’s Day!


Friday, February 15th

Workout: For Time

21-15-9
Back Squats (155/105)
Bar Facing Burpees

 !Cashout! - Choose One

3 x Max Effort Ring Swings (Ring Muscle Up Practice)
2 Mile Run
5 Minutes of Partner Sprints on the Assault Bike or Ski Erg (Full sprint for 10/8 Calories, then rotate)


Saturday, February 16th

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

30 Front Squats (95/65)
30 Box Jumps
30 Toes to Bar (1:1 Knee Tucks)
30 Pushups

Workouts for the Week: February 4 - February 9

Monday, February 4th

Strength & Conditioning: 20 Rounds; 10 Rounds of Each Couplet - 24 Minute Cap

Couplet A:
10/8 Calorie Row
6 Back Squats (225/155) or 10 Ball Slams

Couplet B:
10/8 Calorie Row
8 Burpees

*Alternate between Couplet A and B throughout the 20 rounds.

Workout: As Many Rounds as Possible in 7 Minutes

100m Run
7 Thrusters (95/65)

*Run out the side door, down the front of the building and back, and then back in the front door.


Tuesday, February 5th

CrossFit Workout: For Time - 2 Rounds - With a Partner

1 Mile Partner Run
60 Wall Balls
40 Toes to Bar
20 Power Snatch (155/105)

Fitness Workout: For Time - 2 Rounds - With a Partner

1 Mile Partner Run
60 Wall Balls
40 Toes to Bar
30 Dumbbell Snatch


Wednesday, February 6th

Row Conditioning: 13 Minute clock runs continuously, complete row calories within the time stated - Courtesy of Bergeron

Minute 0 to 4: 50/35 Calorie Row
Minute 4 to 7: 60/24 Calorie Row
Minute 7 to 10: 30/24 Calorie Row
Minute 10 to 11: 15/12 Calorie Row
Minute 11 to 12: 15/12 Calorie Row
Minute 12 to 13: 15/12 Calorie Row

CrossFit Workout: “Woman Crush Wednesday” - For Time - “Diane” into “Annie”

Diane: 21-15-9
Deadlifts (225/155)
Handstand Pushups (30-20-10 Pushups)

-Into-

Annie: 50-40-30-20-10
Double Unders (2:1 singles)
Abmat Situps


Thursday, February 7th

Bring a Friend Day

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

8 Burpees over Dumbbell
10 Dumbbell Squats
12/10 Calorie Row


Friday, February 8th

Workout: For Time

10-8-6-4-2: Bar Muscle Ups
5-4-3-2-1: Clean and Jerks, Ascending weight

*185/125 - 205/145 - 225/155 - 245/165 - 255/175


Saturday, February 9th

Workout: Rowing Team “Kelly” - As Many Rounds as Possible in 22 Minutes

500m Row
30 Box Jumps
30 Wall Balls

Workouts for the Week: January 27 - February 2

Monday, January 28th

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: Three Person Teams - As Many Reps as Possible; 30 Minute Cap - Inspired by Bergeron

2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters

-Into-

100/80 Calorie Row

-Into-

2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (115/75)
30 Toes to Bar
30 Thrusters

-Into-

100/80 Calorie Row

-Into-

2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters

Fitness Workout: Three Person Teams - As Many Reps as Possible; 30 Minute Cap - Inspired by Bergeron

2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters

-Into-

100/80 Calorie Row

-Into-

2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters

-Into-

100/80 Calorie Row

-Into-

2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters

*Space permitting; Lateral Barbell Burpee if necessary.


Tuesday, January 29th

Choose either Strength or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Tuesday, January 29th. Check the Blog for more info.

Strength: 12 Minutes to find a Heavy Complex

1 Hang Squat Snatch + 1 Overhead Squat

Fitness Conditioning: As Many Rounds as Possible in 12 Minutes

4 Renegade Rows
8 DB Snatch
12 Abmat Situps

Workout: For Time - 10/9/8/7/6/5/4/3/2/1

Handstand Pushups
Box Jump Overs
Front Rack Dumbbell Lunges (50/35)


Wednesday, January 30th

Conditioning: Every Minute on the Minute for 12 Minutes

7 to 10 Kettlebell Swings

-Into-

Max effort Burpees in remaining time

Workout: CrossFit Open 15.3 - As Many Reps as Possible in 14 Minutes

7 Ring Muscle Ups (14 Dips)
50 Wall Balls
100 Double Unders (200 singles)


Thursday, January 31st

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: For Time - 4 Rounds - Inspired by Alec Smith

500m Row
20 DB Box Step Overs (35/20 lbs; 20/16 in boxes)
10 Deadlifts (275/185)
20 Hand Release Pushups

Fitness Workout: For Time - 4 Rounds - Inspired by Alec Smith

500m Row
20 DB Box Step Overs (35/20lbs on 20/16in boxes)
15 Double Kettlebell Sumo Deadlifts
20 Hand Release Pushups


Friday, February 1st

Workout: As Many Rounds as Possible in 12 Minutes

8 Pullups
12 Push Press (95/65)
36 Double Unders (72 singles)

!Cashout!

For Time: 50 Bar-Facing Burpees - Beat your time last week

OR

4 Rounds
8 V-Ups
8 Hollow Rocks
8 Leg lifts
8 Bicycles


Saturday, February 2nd

Workout: For Time - 4 Rounds

20 Man Makers (35/20)
30 Burpees Over Dumbbell
40 Air Squats

Workouts for the Week: January 21 - January 27

Monday, January 21st

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: For Total Burpees + Time to Complete - With a Partner

7 Minutes
Max Effort Barbell Burpees

-Into-

30 Bar Muscle Ups (Scaling Option: 40 Strict Pullups)
30 Alternating Pistols (Scaling Option: Kettlebell Goblet Squats)
30 Deficit Handstand Pushups (35lb plates)
30 Front Squats (185/125)
30 Toes to Bar (40 Abmat Situps)
30 Shoulder to Overhead

Fitness Workout: For Total Burpees + Time to Complete - With a Partner

7 Minutes
Max Effort Barbell Burpees

-Into-

40 Strict Pullups
40 Dumbbell Cleans
30 Deficit Handstand Pushups (35lb plates)
40 Dumbbell Squats
30 Toes to Bar (40 Abmat Situps)
40 Dumbbell Push Press


Tuesday, January 22nd

Conditioning: Every Minute on the Minute for 12 Minutes

1 Wall Walk
10 Ball Slams

Add additional Wall Walks per round to increase difficulty

Workout: For Time - With a Partner - Relay Style by Movement*

15-12-9-12-15
Double Dumbbell Snatch (50/35)
Dumbbell Box Step Over

*Partner A does the set of 15 snatches, then Partner B. Double Dumbbell Snatches can be scaled to Single Dumbbell Snatch or Kettlebell Swings.


Wednesday, January 23rd

Strength: Find a 5 Rep Max

Back Squat

Workout: For Time - 3 Rounds

21 Wall Balls
15 Chest to Bar Pullups
9 Power Snatch (95/65)


Thursday, January 24th

Workout: As Many Rounds as Possible in 4 minutes

4 Rounds
12 Kettlebell Swings (1.5/1)
12 Med Ball Cleans
12 Box Jumps
12 Calorie Row

-3 Minute Rest Between Rounds-


Friday, January 25th

Workout: 16.2ish - For Time or Reps Completed 12 Minute Cap

25 Toes to Bar
50 Double Unders  (100 Singles)
15 Squat Cleans (135/85)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225/145)

!CashOut! - As Fast as Possible

40 Renegade Rows OR 50 Bar Facing Burpees (as fast as possible)


Saturday, January 26th

Workout: For Time - With a Partner

20-40-60
Deadlifts (135/95)
Dumbbell Shoulder to Overhead (50/35)
Calorie Row


Sunday, January 27th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.

Workouts for the Week: January 14 - January 19

Monday, January 14th

Workout: Inspired by CrossFit Open 18.1 - As Many Rounds as Possible in 25 Minutes - With a Partner - Relay Style

6 Toes to Bar (1:1 knee tucks)
8 DB Hang Clean and Jerks (50/35)
10/8 Calorie Row


Tuesday, January 15th

Choose either Strength or Fitness Conditioning. Fitness Workout and CrossFit Workout are identical on Tuesday, January 15th. Check the Blog for more info.

Strength: 12 Minutes

10-8-6-4-2
Push Jerk

Fitness Conditioning: As Many Rounds as Possible in 10 Minutes

10 Russian KB Swings
10 Plate Burpees
10 DB Shoulder to Overhead

Workout: For Time - 5 Rounds

60 Double Unders (120 singles)
15 Handstand Pushups
10 Devils Press* (50/35)

*Large classes may need to share dumbbells. Sharing is caring.


Wednesday, January 16th

Strength: Every 2 Minutes for 10 Minutes

1 Full Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat

Workout: Crossfit Open 17.3-ish - For Time

3 Rounds
6 Chest to Bar Pullups
6 Squat Snatch (95/65)

-into-

3 Rounds
7 Chest to Bar Pullups
5 Squat Snatch (135/95)

-into-

3 Rounds
8 Chest to Bar Pullups
4 Squat Snatch (185/135)


Thursday, January 17th

Workout: For Time

1500m Row
100 Ball Slams
50 Abmat Situps


Friday, January 18th

Workout: For Time - 5 Rounds

20 Wall Balls
10 Hang Cleans

Weight increases each round: 115/75, 135/95, 155/105, 185/135, 205/145

!Cashout!

3-5x Max Effort Barbell Rollouts


Saturday, January 19th

Workout: For Reps Completed in Final Round and total Row Calories - 3 Person Teams - 16 Minute Ladder

2-4-6-8-10-12-14-16-18-20-etc.
Thrusters (95/65)
Barbell Burpees

*Athletes progress through couplet while rotating on the rower every 15 calories.

Workouts for the Week: January 7 - January 13

Monday, January 7th

Choose either Strength & Stamina or Fitness Conditioning and choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

Strength & Stamina: Every Minute on the Minute for 12 Minutes

Odd Minute: 3 Front Squat at 70% of your Front Squat 1 Rep Max
Even Minute: 6 Back Squat at 70% of your Front Squat 1 Rep Max

Fitness Conditioning: As Many Rounds as Possible in 12 Minutes

12 Box Step Ups
10 Russian KB Swings
8 Air or Goblet Squats

CrossFit Workout: For Time - 3 Rounds

20/15 Calorie Row
16 One Arm Overhead DB Lunges (8 each arm)
8 Bar Muscleups

Fitness Workout: For Time - 3 Rounds

20/15 Calorie Row
24 Bodyweight Lunges
12 Jumping Pullups


Tuesday, January 8th

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: For Time

400m Run
50 Wall Balls
400m Run
35 Deadlifts (135/95)
400m Run
20 Burpee Box Jump Overs
400m Run
35 Deadlifts
400m Run
50 Wall Balls

Fitness Workout: For Time

400m Run
50 Wall Balls
400m Run
35 KB/Double KB Sumo Deadlifts
400m Run
20 Burpee Box Jump Overs
400m Run
35 KB/Double KB Sumo Deadlifts
400m Run
50 Wall Balls


Wednesday, January 9th

Workout: For Time

30 Double Unders (50 Single Unders)
21 Handstand Pushups (21 Pushups)
30 Double Unders
15 Deficit Handstand Pushups - 45lb plates (15 Pike Pushups from Box)
30 Double Unders
9 Strict Handstand Pushups (5 wall walks)
30 Double Unders
15 Deficit Handstand Pushups
30 Double Unders
21 Handstand Pushups
30 Double Unders

!Cashout!

40-60 DB Plank Pass-Through


Thursday, January 10th

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: CrossFit Open 15.1 - For Reps + Max Clean and Jerk

As Many Reps as Possible in 9 Minutes
15 Toes to Bar (Scaling Options: 1:1 Knee Tucks or Abmat Situps)
10 Deadlifts (115/75)
5 Power Snatch

-Immediately Into-

6 Minutes to find a 1 Rep Max Clean and Jerk

Fitness Workout: As Many Rounds as Possible in 15 Minutes

15 Abmat Situps/Knee Tucks
10 Ball Slams
5 DB Snatch


Friday, January 11th

Workout: For Time - 35 Minute Cap

1-20 Burpees to a Target
20-1 Air Squats

*Complete as: 1 Burpee + 20 Air Squats, 2 Burpees + 19 Air Squats, 3 Burpees + 18 Air Squats, etc.


Saturday, January 12th

Workout: For Time - With a Partner

21-18-15-12-9-6-3
Power Cleans (95/65)
Pullups
(200m Partner Run after each round)


Sunday, January 13th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.

Workouts for the Week: December 31 - January 5

Monday, December 31st

Closing early at 1:00pm. Morning classes and open gym take place as normal.

Fitness Workout is included in the parentheses below.

Workout: “Lumberjack 20” - As Many Rounds as Possible in 30 Minutes - With a Partner

20 Deadlifts (275/185) (Double KB Deadlifts)
Run 400m (Partner Run)
20 KB swings (2/1.5)
Run 400m
20 Overhead Squats (115/75) (Double KB Squats in the Front Rack)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box Jumps 
Run 400m
20 DB Squat Cleans (50/35)
Run 400m

On Nov. 5, 2005 at 1:34 p.m., terrorist Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.


Tuesday, January 1st

Closed - No Classes or Open Gym


Wednesday, January 2nd

Choose either Strength or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Wednesday, January 2nd and are taking place on Wednesday due to the holiday schedule. Check the Blog for more info.

Strength: Every Minute on the Minute for 10 Minutes

1 Push Jerk + 1 Split Jerk

Fitness Conditioning: As Many Rounds as Possible in 10 Minutes

:30 Seconds hard on Bike/Ski/Row
3 Ring Row/2 Strict Pullups
6 Pushups
9 Air Squats

CrossFit Workout & Fitness Workout: “Vader” - 16 Minute Cap - Courtesy of Bergeron

3 Rounds
24/17 Calorie Row
21 Wall Balls
18 Alternating DB Snatch (50/35)
15 Burpees over the Rower


Thursday, January 3rd

Choose either the CrossFit or Fitness Workout. Check the Blog for more info.

CrossFit Workout: For Time - Inspired by Chad Williams

10 Rounds
3 Front Squats (205/145)
10 Toes to Bar (1:1 knee tucks)

Fitness Workout: For Time - Inspired by Chad Williams

10 Rounds
3 Man Makers
10 Toes to Bar (1:1 knee tucks)


Friday, January 4th

Workout: As Many Rounds as Possible in 18 Minutes

12/10 Calorie Row
15 KB Swings (1.5/1)
10 Box Jump Overs


Saturday, January 5th

Workout: For Time - With a Partner

40-30-20-10
Push Press (95/65)
Medball Cleans
Pullups

Workouts for the Week: December 24 - December 29

Monday, December 24th

Class at 8:00am only.
All other classes and open gym are canceled.

Workout: For Time - With a Partner

10-20-30-40-50
Dumbbell Snatch (50/35)
Burpee over the Dumbbell
Chest to Bar Pullups


Tuesday, December 25th

Closed - No Classes or Open Gym


Wednesday, December 26th

Class at 8:00am only.
All other classes and open gym are canceled.

Workout: With a Partner - In 18 Minutes

1 Mile Run

-into-

As Many Rounds as Possible in Remaining Time of:
4 Squat Cleans (185/125)
8 Handstand Pushups (10 Pushups)
16 Toes to Bar (1:1 knee tucks)


Thursday, December 27th

CrossFit and Fitness Workouts are identical on Thursday, December 27th. Check the Blog for more info.

Workout: For Time

1000m Row
50 Burpees
150 Double Unders (300 singles)
50 Burpees
1000m Row


Friday, December 28th

Conditioning: Every 90 Seconds for 15 Minutes Complete:

3-5 Man-Makers (35/20)

Workout: For Time - 4 Rounds

12 Single Arm DB Hang Cleans (50/35)
12 Single Arm Thrusters
3 Bar Muscle Ups (6 Strict Pullups)


Saturday, December 29th

Workout: For Time - 5 Rounds - With a Partner

10 Push Jerk (155/105)
20 Deadlifts (155/105)
30 Wall Balls
40 Calorie Row

Workouts for the Week: December 17 - December 22

Monday, December 17th

Choose either Strength or Fitness Conditioning and choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

Strength: 15 Minutes - Find a Heavy Complex

1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk

Fitness Conditioning: 10 Rounds - 15 Minute Cap

30 Seconds Max Toe Taps (on the KB or DB; Video Below)
12 KB Deadlifts
8 DB Box Step Ups

CrossFit Workout: For Time

45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats

Fitness Workout: For Time

45 Calorie Row/Bike/Ski
45 Single Dumbbell Hang Clean and Jerk (50/35)
15 Wall Walks


Tuesday, December 18th

Choose either Strength & Stamina or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Tuesday, December 18th. Check the Blog for more info.

Strength & Stamina: Every Minute on the Minute for 12 Minutes

Odd Minute: 2 Front Squats at 80% of your Front Squat 1 Rep Max
Even Minute: 4 Back Squats at 80% of your Front Squat 1 Rep Max

Fitness Conditioning: Every Minute on the Minute for 12 Minutes

3 Burpees + 6 Lunges
(If you have more than 20 seconds of rest increase reps to 4 Burpees and 8 Lunges)

CrossFit Workout & Fitness Workout: For Time - With a Partner - As Many Rounds as Possible in 17 Minutes

30 Double Unders (2:1 singles)
7 Toes to Bar
7 DB Squats (50/35)
7 DB Shoulder to Overhead


Wednesday, December 19th

Workout: For Time - With a Partner

2000m Row

-Into-

3 Rounds
10 Bar Muscle Ups (15 Strict Pullups)
20 Deficit Handstand Pushups - 45 lb. Plate (30 Deficit Pushups)
30 Thrusters (135/95)
40 Wall Balls


Thursday, December 20th

The Twelve Days of Christmas

Fitness Workout is included in the parentheses below.

Workout: For Time - Complete in the style of the song - Solo, with a partner, or with a team

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

*The most wonderful time of the year! This workout is LONG and most classes will run over a few minutes. Each class will have a quick warmup and stretch and then will quickly get to the workout.


Friday, December 21st

Workout: For Time - 3 Rounds

7 Power Snatch (155/105)
14 Burpees
21 Abmat Situps
42 Double Unders (2:1 singles)

!Cashout!

Make up two missed or repeat two of the “Twelve Days of Christmas Cashouts”
Check the Rocktown CrossFit Facebook page to view the cashouts.


Saturday, December 22nd

Workout: For Time

50 Box Jumps (30/24)
50 KB Swings
50 Knee to Elbows (50 Knee Tucks)
50/40 Calorie Row

Workouts for the Week: December 10 - December 16

Monday, December 10th

Choose either Strength or Fitness Conditioning and choose either the CrossFit or Fitness Workout. Check the Blog for more info.

Update: 5:30am and 6:30am classes are canceled on Monday, December 10th due to weather.

Strength: 16 Minutes - Find a Heavy Snatch Complex

1 Full Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat

Fitness Conditioning: 16 Minute Cap

100 Burpee Ball Slams
Every Minute on the Minute: 6 Medball Abmat Situps (Feet should be anchored)

CrossFit Workout: Ten Rounds for Time

10 Wall Balls
5 Overhead Squats (155/105)

Fitness Workout: Ten Rounds for Time

10 Wall Balls
8 Medball Cleans (30/20 if available)


Tuesday, December 11th

Choose either Strength & Stamina or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Tuesday, December 11th. Check the Blog for more info.

Strength & Stamina: Every Minute on the Minute for 12 Minutes

Odd Minute: 3 Front Squats at 75% of Front Squat 1RM
Even Minute: 6 Back Squats at 75% of Front Squat 1RM

Fitness Conditioning: 5 Rounds or 12 Minute Cap

6 Tempo Goblet Squats (3 Second Decent, 3 Second Pause)
8 KB/DB Bent Over Rows (Each Arm)
12 Calories on a Machine (Bike/Ski/Row)
20 Weighted Russian Twist

CrossFit Workout and Fitness Workout: 16 Minute Ladder with a Partner

3-6-9-12-15-18-…
Devils Press (35/20)
Handstand Pushups (Deficit Pushups)
Chest to Bar Pullups


Wednesday, December 12th

Workout: 5 Rounds

In Four Minutes Complete:
9 Box Facing Burpee Box Jump Overs
15 DB Front Squats (50/35)
15/12 Calorie Row

!Cashout! 6 Minute Tabata

Odd – Rig L Hold
Even – Hollow Hold


Thursday, December 13th

Workout: For Time - Courtesy of Bergeron

100 Double Unders (Scaling Option: 60 Double Unders)
30 Dumbbell Snatches (50/35)
100 Double Unders
30/21 Calorie Row
100 Double Unders
30 Toes to Bar
100 Double Unders
30/21 Calorie Row
100 Double Unders
30 Dumbbell Snatches


Friday, December 14th

Workout: 5 Rounds with a Partner - For Time

10 Clean and Jerks
20 Bar Facing Burpees
30 Deadlifts

Weight Increases Each Round:
135/95 - 155/105 - 185/125 - 205/145 - 225/155


Saturday, December 15th

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

3 Bar Muscle Ups (Scaling Options: 7 Pullups or 7 Jumping Pullups)
9 Thrusters (95/65)
3 Bar Muscle Ups
9 Power Snatch (95/65)
200m Run with Medball (Together)

Pregnancy & Postpartum Pelvic Floor Health Seminar - 11:00am

Click to see the Facebook Event Page


Sunday, December 16th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.