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 11 - February 16

Monday, February 11th

Conditioning: “Death by Burpees” - For Highest Round of Burpees completed

Minute 1 = 1 Burpee
Minute 2 = 2 Burpee
Minute 3 = 3 Burpee
…Continue to increase 1 burpee per minute until unable to complete the prescribed burpees per within one minute.

 Workout: For Time

1 Dumbbell Snatch (50/35)
30 Double Unders (60 Singles)
2 Dumbbell Snatch (50/35)
30 Double Unders
3 Dumbbell Snatch (50/35)
30 Double Unders
4 Dumbbell Snatch (50/35)
30 Double Unders
5 Dumbbell Snatch (50/35)
30 Double Unders
6 Dumbbell Snatch (50/35)
30 Double Unders
7 Dumbbell Snatch (50/35)
30 Double Unders
8 Dumbbell Snatch (50/35)
30 Double Unders
9 Dumbbell Snatch (50/35)
30 Double Unders
10 Dumbbell Snatch (50/35)
30 Double Unders


Tuesday, February 12th

Choose either Strength or Conditioning & Core.

Strength: 12 minutes - Find a 5 Rep Max

Front Squat

Conditioning & Core: As Many Rounds in 12 Minutes

8 Balls Slams
12 Flutter Kicks
16 Abmat Situps

Workout: For Time - “Wallball Jackie”

1000m Row
50 Wall Balls
30 Pullups


Wednesday, February 13th

Strength: Every 90 Seconds for 12 Minutes

3 Touch and Go Squat Snatch
As heavy as possible, increasing in weight

 Workout: For Time - 3 Rounds

30/25 Calorie Row
15 Overhead Squats (115/75)
10 Handstand Pushups (3 Wall Walks)


Thursday, February 14th

CrossFit Workout: For Time - “Coach Rat’s Workout of Love” - With a Partner
Fitness Workout: Scale workout to use light Dumbbells.

5 Minutes to find a 1 Rep Max Thruster

-Into-

100 Double Unders (200 singles)
400m Run (200m each)
90 Wall Balls
400m Run
8 Bar Muscle Ups (16 Pullups)
400m Run
70 Calorie Row
400m Run
60 Handstand Pushups (1:1 Pushups)
400m Run
50 Toes to Bar (1:1 Abmat Situps)
400m Run
40 Barbell Burpees
400m Run
30 Shoulder to Overhead (135/95)
400m Run
20 Front Squats
400m Run
10 Thrusters
400m Run

Each run will be done as “You go, I go” - one partner completes 200m while the other rests, and then the other partner completes 200m when their partner returns.

All complaints or compliments for repeat movements in this workout should be directed to Coach Rat who likes to make the programmers life a living hell. Happy Valentine’s Day!


Friday, February 15th

Workout: For Time

21-15-9
Back Squats (155/105)
Bar Facing Burpees

 !Cashout! - Choose One

3 x Max Effort Ring Swings (Ring Muscle Up Practice)
2 Mile Run
5 Minutes of Partner Sprints on the Assault Bike or Ski Erg (Full sprint for 10/8 Calories, then rotate)


Saturday, February 16th

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

30 Front Squats (95/65)
30 Box Jumps
30 Toes to Bar (1:1 Knee Tucks)
30 Pushups