Monday, December 22nd
Workout: The Twelve Days of Christmas – For Time – 45 Minute Cap
1 Lap (200m)
2 Push Jerk (135/95)
3 Power Clean
4 Barbell Jump Over
5 Abmat Situp
6 Deadlift
7 Burpee
8 Lunge
9 Push Up
10 Wall Ball
11 Pull Up
12 Front Squat
Complete in the style of the song.
Tuesday, December 23rd
Workout: For Time – 26 Minute Cap
Option A
21-18-15-12-9-6-3
Power Snatch (95/65, RX+ 115/75)
Barbell Burpee
200m Row/Run
Option B
21-18-15-12-9-6-3
Power Snatch (75/55)
Barbell Burpee
200m Row/Run
Option C
18-15-12-9-6-3
Power Snatch (45/35)
Barbell Burpee
200m Row/Run
Wednesday, December 24th
Classes at 7:00am and 8:00am only
Workout: As Many Rounds as Possible in 28 Minutes – Partner
Option A
42/38 Calorie Bike
30 Toes to Bar
18 Handstand Push Up
6 Man Maker (50/35)
Option B
42/38 Calorie Bike
30 Kipping Knee Tuck
20 Pike Push Up
10 Man Maker (35/25)
Option C
30/20 Calorie Bike
30 Strict Knee Tuck
20 Dumbbell Push Press (20/10)
10 Man Maker
Thursday, December 25th
Rocktown CrossFit will be closed on December 25th, 2025.
Friday, December 26th
Wear red to REMEMBER EVERYONE DEPLOYED.
Classes at 8:00am only
Workout: For Time – Partner – 27 Minute Cap
Option RX+
5 Rounds
30 Box Jump Over (30/24)
30 V-Up
Power Clean
Round 1: 50 Power Clean (135/95)
Round 2: 40 Power Clean (155/105)
Round 3: 30 Power Clean (185/125)
Round 4: 20 Power Clean (205/145)
Round 5: 10 Power Clean (225/155)
Option A
5 Rounds
30 Box Jump Over (24/20)
30 V-Up
Power Clean
Round 1: 50 Power Clean (95/65)
Round 2: 40 Power Clean (115/75)
Round 3: 30 Power Clean (135/95)
Round 4: 20 Power Clean (155/105)
Round 5: 10 Power Clean (185/125)
Option B
5 Rounds
30 Box Jump Over (20/16)
30 Tuck Up
Power Clean
Round 1: 50 Power Clean (45/35)
Round 2: 40 Power Clean (75/55)
Round 3: 30 Power Clean (95/65)
Round 4: 20 Power Clean (115/75)
Round 5: 10 Power Clean (135/95)
Option C
5 Rounds
30 Box Jump Over (20/16)
30 Straight Leg Sit Up
Power Clean
Round 1: 50 Power Clean (Light)
Round 2: 40 Power Clean (Light)
Round 3: 30 Power Clean (Moderate)
Round 4: 20 Power Clean (Moderate)
Round 5: 10 Power Clean (Moderately Heavy)
Saturday, December 27th
Workout: As Many Rounds as Possible in 24 Minutes – Partner
Option A
Buy In: 1 Mile Run
In Remaining Time
12 Wall Ball (20/14)
3 Bar Muscle Up or 6 Chest to Bar Pull Up
15 Synchro Burpees every 4 rounds.
Option B
Buy In: 1 Mile Run
In Remaining Time
12 Wall Ball (14/10)
6 Band Assisted Pull Up
15 Synchro Burpees every 4 rounds.
Option C
Buy In: 1 Mile Run
In Remaining Time
12 Wall Ball (10)
6-9 Ring Row
15 Synchro Burpees every 4 rounds.