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: November 19 - November 25

Monday, November 19th

Workout: For Time - With a Partner

21-15-9
Clean and Jerks (135/95)
Burpee Box Jumps (30/24)

15-12-9
Clean and Jerks (155/105)
Burpee Box Jumps

12-9-6
Clean and Jerks (185/125)
Burpee Box Jumps

!Cashout! As Many Rounds as Possible in 7 minutes

4 Barbell Rollouts
8 Weighted Russian Twist
10 Weighted Sit Ups
12 Plank Transitions 


Tuesday, November 20th

Strength: 5x5 @ 65-75% - One Set Every Two Minutes

Front Squats

Workout: “Smooth Criminal” - As Many Rounds as Possible in 15 Minutes - Courtesy of Bergeron

60 Double Unders
30 Wall Balls
15 Deadlifts (245/165)


Wednesday, November 21st

Holiday Schedule: 6:30pm class canceled

Strength: 8x4 - One Set Every Two Minutes

Snatch

Workout: For Time

2-4-6-8-10
Toes to Bar
KB Thrusters (2/1.5)

200m Row between each set


Thursday, November 22nd

Thanksgiving Throwback

Holiday Schedule: All regular classes and open gym canceled. One class at 8:00am.

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

20 Handstand Pushups
40 Dumbbell Snatch (50/35)
60 Calorie Row


Friday, November 23rd

Holiday Schedule: All regular classes and open gym canceled. One class at 8:00am.

Workout: For Time - With a Partner

60 Front Squats (95/65)
1 Mile Run
80 Pullups
1 Mile Run
100 Barbell Burpees


Saturday, November 24th

Holiday Schedule: Back to regular schedule.

Workout: As Many Rounds as Possible in 16 Minutes

5 Med Ball Cleans
8 Pushups
13 KB Swings (1.5/1)


SUNDAY, NOVEMBER 25TH

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.