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 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

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.