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 25 - March 2

Monday, February 25th

Choose one workout for Monday, February 25th.

Workout Option One: CrossFit Open 19.1 - As Many Rounds as Possible in 15 Minutes

19 Wall Balls
19 Calorie Row

Workout Option Two: As Many Rounds as Possible in 15 Minutes

30 Double Unders (60 singles)
8 Dumbbell Snatch (50/35)
6 Burpees over the Dumbbell

!CashOut! - Choose One

40 Renegade Rows
Accumulate 2 Minutes L Hold on the Rig, Parallettes, or Boxes


Tuesday, February 26th

Workout: For Time - 25 Minute Cap

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


Wednesday, February 27th

Strength: Every Minute on the Minute for 12 Minutes

1 Squat Snatch (95/65)
Add 10lbs each minute. If you fail, reduce to previous successful attempt for remainder of time.

Workout: For Reps Completed in Final Round - 9 Minute Ladder

2-4-6-8-10-12…
Handstand Pushups
Toes to Bar (Scaling: Abmat Situps)
Thrusters (95/65)


Thursday, February 28th

Workout: For Total Devils Press Completed

4 Rounds - In Four Minutes Complete:
400m Run
Max Effort Devils Press (35/20)


Friday, March 1st

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.

Strength: 15 Minutes - Find a Heavy Complex

2 Push Jerk + 1 Split Jerk

Workout: For Rounds + Reps - As Many Rounds as Possible in 11 Minutes

5 Push Press (95/65)
10 Front Rack Lunges
15/12 Calorie Row


Saturday, March 2nd

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 18 Minutes - With a Partner

40/30 Cal Row
21 Box Jumps
18 Chest to Bar Pullups
15 Dumbbell Shoulder to Overhead (50/35)