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 18 - February 24

Monday, February 18th

Conditioning: Courtesy of Bergeron

Minute 0 to Minute 1:30 - 21/15 Calorie Row
Minute 1:30 to Minute 3 - 18/13 Calorie Row
Minute 3 to Minute 5 - 15/11 Calorie Row
Minute 5 to Minute 6:30 - 21/15 Calorie Row
Minute 6:30 to Minute 8 - 18/13 Calorie Row
Minute 8 to Minute 10 - 15/11 Calorie Row
Minute 10 to Minute 11:30 - 21/15 Calorie Row
Minute 11:30 to Minute 13 - 18/13 Calorie Row
Minute 13 to Minute 14:30 - 15/11 Calorie Row

Workout: For Time - 20 Minute Cap

7 Rounds
12/10 Calorie Row
10 Toes to Bar (12 Abmat Situps)
8 Strict Handstand Pushups (1 Abmat max for scaling; 12 Deficit Pushups otherwise)


Tuesday, February 19th

Choose Strength or Conditioning

Strength: Back Squats - Courtesy of Bergeron

0-3 Minutes: 10 @ 70%
3-6 Minutes: 8 @ 75%
6-9 Minutes: 6 @ 80%
9-12 Minutes: 4 @ 85%
12-15 Minutes: 2 @ 90%

Conditioning: As Many Rounds as Possible in 12 Minutes

Complete 1 Minutes of Box Step Ups

-Into-

6 Burpees
12 Air Squats

*Complete 1 minute of Box Step Ups each time through the cycle at a tempo you can maintain throughout the entire minute.

Workout: For Time

21-15-9 Dumbbell Squat Cleans (50/35)
42-30-18 Double Unders


Wednesday, February 20th

Workout: For Time

3 Rounds of “DT” (155/105)
6 Bar Muscle Ups (12 Pullups)
2 Rounds of “DT” (185/125)
6 Bar Muscle Ups
1 Round of “DT” (205/145)
6 Bar Muscle Ups

DT
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead


Thursday, February 21st

CrossFit Workout: As Many Rounds as Possible in 12 Minutes

15 Strict Press (75/55)
12 Med Ball Cleans (20/14)
9 Med Ball Situps

Fitness Workout: As Many Rounds as Possible in 12 Minutes

15 Dumbbell Pushpress
12 Med Ball Cleans
9 Med Ball Situps


Friday, February 22nd

Judged heats for the 2019 CrossFit Open begin at 5:30pm; 5:30pm classes on Fridays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

Workout: “Helen” - For Time

3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pullups

!CashOut! 3 Rounds

10 V Ups
20 Hollow Rocks
30 Flutter Kicks


Saturday, February 23rd

Judged heats for the 2019 CrossFit Open begin at 9:00am; Open Gym and 10:00am classes on Saturdays during the CrossFit Open are canceled. Learn more about the CrossFit Open here.

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

8 Wall Balls (20/14)
4 Barbell Burpees
1 Squat Snatch (155/105)