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: 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