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 26 - December 1

Monday, November 26th

Workout: “Bane” - For Time - With a Partner

60 Handstand Pushups
25 Ring Muscleups (30 pullups)
15 sets of “Macho Man” - Relay Style

Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks (185/135)

!Cashout!

40 Renegade Rows


Tuesday, November 27th

Workout: For Time

1 Mile Run

-Into-
20-18-16-14-12-9
Med Ball Cleans
Med Ball Situps

-Into-
1 Mile Run


Wednesday, November 28th

Strength: 15 Minute Squat Snatch Wave

Minute 1 – 1 Rep @ 74%
Minute 2 – 1 Rep @ 77%
Minute 3 - 1 Rep @ 80%

*If these percentages will not be a struggle, complete 4 Barbell Burpees at the top of the minute before completing the Snatch.

Workout: For Time

21-15-9
Push Press (95/65)
Overhead Squats
Toes to Bar (1:1 Knee Tucks)


Thursday, November 29th

Bring a Friend Day

Workout: As Many Rounds as Possible in 15 Minutes

200m Row
10 Dumbbell Thrusters
10 Burpee Box Jumps


Friday, November 30th

Workout: 3 Rounds for Time

27/20 Calorie Row
21 Wall Balls
9 Deficit Handstand Pushups (Using 45 lb. plates)

!Cashout! - Time permitting and if you missed this one last week!

7 minutes: As many Rounds as Possible
4 Barbell Rollouts
8 Weighted Russian Twist
10 Weighted Sit Ups
12 Plank Transitions


Saturday, December 1st

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

5 Chest to Bar Pullups
10 Bar Facing Burpees
15 Deadlifts (155/105)