Monday, December 23rd
Workout: As Many Rounds as Possible in 20 Minutes
Option A:
2 Power Snatch (95/65)
2 Burpee Pull Up
2 Calorie Machine
Increase all movements by 2 Reps each round.
Option B:
2 Power Snatch (75/55)
2 Burpee Jumping Pull Up
2 Calorie Machine
Increase all movements by 2 Reps each round.
Option C:
2 Power Snatch (45/35)
2 Ring Row
2 Calorie Machine
Increase all movements by 2 Reps each round.
Cashout – FIT:
1:00 Dumbbell Plank Pass Through (25/15)
GOAL: Stamina / Core Work
Tuesday, December 24th
Classes at 7:00am and 8:00am only on Tuesday, December 24th.
Workout: For Time – With a Partner – 26 Minute Cap
Option A:
5 Rounds
100-80-60-40-20: Double Under
50-40-30-20-10: Handstand Push Up
10-8-6-4-2: Front Squat
RD1: 135/95
RD2: 185/125
RD3: 205/145
RD4: 225/155
RD5: 245/165
Option B:
5 Rounds
100-80-60-40-20: Single Under
50-40-30-20-10: Pike Push Up / Strict Push Up
10-8-6-4-2: Front Squat
RD1: 65/45
RD2: 75/55
RD3: 95/65
RD4: 115/75
RD5: 135/95
Option C: N/A
GOAL: Christmas Cheer
Wednesday, December 25th
Rocktown CrossFit is closed on Wednesday, December 25th.
Thursday, December 26th
Class at 8:00am only on Tuesday, December 24th.
Workout: Every Two Minutes for 24 Minutes – With a Partner
Option A:
1: 30-40 Wallball (20/14)
2: 30-40 Box Jump Over (24/20)
3: 30-40 V-Up / Sit Up
4: 20-30 Calorie Machine
Option B:
1: 30-40 Wallball (16/12)
2: 30-40 Box Jump Over (24/20)
3: 30-40 V-Up / Knee Tuck / Sit Up
4: 20-30 Calorie Machine
Option C:
1: 30-40 Wallball (12/8)
2: 30-40 Box Step Over
3: 30-40 Sit Up
4: 20-30 Calorie Machine
GOAL: Sweat
Friday, December 27th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: Every Minute on the Minute for 6 Minutes
3 Sumo Deadlift (70-80%)
6 Max Effort Ball Slam
Workout: For Time – 14 Minute Cap
Option A:
7 Rounds
5 Burpee Over Bar
10 Hang Power Clean (95/65)
30 Double Under
Option B:
No Change
Option C:
7 Rounds
4 Burpee Step Over Bar
8 Hang Power Clean (55/45)
30 Single Under
GOAL: Post Chain / Stamina
Saturday, December 28th
Workout: For Time – With a Partner – 35 Minutes
Option A:
4 Rounds – Split Work
24 Front Rack Lunge (75/55 / RX+ 95/65)
24 Pull Up
24 Thruster
24 Push Up
-Rest 3 Minutes-
8 Rounds – Relay
8 Front Rack Lunge
8 Pull Up
8 Thruster
8 Push Up
Option B:
4 Rounds – Split Work
24 Front Rack Lunge (65/45)
24 Pull Up
24 Thruster
24 Push Up
-Rest 3 Minutes-
8 Rounds – Relay
8 Front Rack Lunge
8 Pull Up
8 Thruster
8 Push Up
Option C:
4 Rounds – Split Work
24 Front Rack Lunge (45/35)
24 Ring Row
24 Thruster
24 Elevated Push Up
-Rest 3 Minutes-
8 Rounds – Relay
8 Front Rack Lunge
8 Ring Row
8 Thruster
8 Elevated Push Up
GOAL: Team Workout