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: February 4 - February 9

Monday, February 4th

Strength & Conditioning: 20 Rounds; 10 Rounds of Each Couplet - 24 Minute Cap

Couplet A:
10/8 Calorie Row
6 Back Squats (225/155) or 10 Ball Slams

Couplet B:
10/8 Calorie Row
8 Burpees

*Alternate between Couplet A and B throughout the 20 rounds.

Workout: As Many Rounds as Possible in 7 Minutes

100m Run
7 Thrusters (95/65)

*Run out the side door, down the front of the building and back, and then back in the front door.


Tuesday, February 5th

CrossFit Workout: For Time - 2 Rounds - With a Partner

1 Mile Partner Run
60 Wall Balls
40 Toes to Bar
20 Power Snatch (155/105)

Fitness Workout: For Time - 2 Rounds - With a Partner

1 Mile Partner Run
60 Wall Balls
40 Toes to Bar
30 Dumbbell Snatch


Wednesday, February 6th

Row Conditioning: 13 Minute clock runs continuously, complete row calories within the time stated - Courtesy of Bergeron

Minute 0 to 4: 50/35 Calorie Row
Minute 4 to 7: 60/24 Calorie Row
Minute 7 to 10: 30/24 Calorie Row
Minute 10 to 11: 15/12 Calorie Row
Minute 11 to 12: 15/12 Calorie Row
Minute 12 to 13: 15/12 Calorie Row

CrossFit Workout: “Woman Crush Wednesday” - For Time - “Diane” into “Annie”

Diane: 21-15-9
Deadlifts (225/155)
Handstand Pushups (30-20-10 Pushups)

-Into-

Annie: 50-40-30-20-10
Double Unders (2:1 singles)
Abmat Situps


Thursday, February 7th

Bring a Friend Day

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

8 Burpees over Dumbbell
10 Dumbbell Squats
12/10 Calorie Row


Friday, February 8th

Workout: For Time

10-8-6-4-2: Bar Muscle Ups
5-4-3-2-1: Clean and Jerks, Ascending weight

*185/125 - 205/145 - 225/155 - 245/165 - 255/175


Saturday, February 9th

Workout: Rowing Team “Kelly” - As Many Rounds as Possible in 22 Minutes

500m Row
30 Box Jumps
30 Wall Balls