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 3 - December 8

Monday, December 3rd

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

Workout - CrossFit: Two Rounds For Time in teams of Three - 30 Minute Cap - Courtesy of Bergeron

200m Run (Together)
100 Power Snatch (75/55)
200m Run
100 Burpee Box Jump Overs (Box Facing)
200m Run
100 Thrusters (95/65)

Workout - Fitness: Two Rounds For Time in teams of Three - 30 Minute Cap

200m Run (Together)
100 Ball Slams
200m Run
100 Burpee Box Jump Overs (Box Facing)
200m Run
100 DB Thrusters (Light enough for sets of 8-10)

!Cashout! Time Permitting

7 Minutes
7 V-Ups
7 Hollow Rocks
7 Bicycles
7 Supermans


Tuesday, December 4th

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

Strength & Stamina: Every Minute on the Minute for 12 Minutes at 75% of Front Squat 1RM

Odd Minute: 1 Front Squat
Even Minute: 3 Back Squats

 Fitness Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1 – 50ft Dumbbell Lunges
Minute 2 – 5 - 7 Renegade Rows
Minute 3 – 20 Situps

Lunges will be done with light dumbbells on the shoulders at a weight you can also use for the Renegade Rows.

Workout - CrossFit: For Time

42-30-18
Double Unders

21-15-9
Handstand Pushups

11-7-5
Deadlifts (315/225)

Workout - Fitness: For Time

42-30-18
Double Unders

21-15-9
Handstand Pushups

11-7-5
Double KB Deadlifts (1.5/1)


Wednesday, December 5th

Strength

4x3 Strict Press
3x2 Push Press
3x2 Push Jerk

Workout: For Time - Courtesy of Bergeron

30 Clean and Jerks (185/135)
Every minute on the minute: 7 Toes to Bar


Thursday, December 6th

CrossFit and Fitness Workouts are identical on Thursday, December 6th. Check the Blog for more info.

Workout - CrossFit & Workout - Fitness: For Time

100/85 Calorie Row
50 Wall Balls
25 Dumbbell Box Step Overs (50/35)


Friday, December 7th

Workout: For Time

1 Mile Run
60 Calorie Row
50 Dumbbell Snatch (50/35)
40 Alternating Pistols (Scaling Options: Rig, Band, or Box assisted; Goblet Squats)
30 Pullups
20 Handstand Pushups
10 Bar Muscleups (Scaling Option: 10 Burpee Jumping Pullups)


Saturday, December 8th

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

20 Double Unders (30 Singles)
10 KB Swings (1.5/1)
5 Burpees