Monday, November 24th
Workout: For Time – 25 Minute Cap
Option RX+
2500m/2000m Row
400 Double Under
100 Back Rack Lunge (155/105)
Option A
2000m/1400m Row
400 Double Under
100 Back Rack Lunge (135/95)
Option B
2000m/1200m Row
150-300 Double Under
100 Back Rack Lunge (95/65)
Option C
1500m/1000m Row
400 Single Under
100 Back Rack Lunge (45/35)
Cashout – FIT: 8 Minutes
4 Rounds – 2:00 Each
Max Weighted Strict Pull Up / Strict Pull Up
Tuesday, November 25th
Strength: 14 Minutes
Every Minute on the Minute
Minute 1: 3 Power Clean @ 70%
Minute 2: 6-9 High Box Jump
Workout: For Time – 12 Minute Cap
Option RX+
15-12-9
Back Squat (225/155)
Burpee Box Jump (30/24)
Option A
15-12-9
Back Squat (185/135)
Burpee Box Jump (24/20)
Option B
15-12-9
Back Squat (155/105)
Burpee Box Jump (24/20)
Option C
12-9-6
Back Squat (Moderate)
Burpee to Plate
Wednesday, November 26th
Rocktown CrossFit will close at 1pm on Wednesday, November 26th.
Strength: 10 Minutes
5 x 5 Push or Split Jerk @60-65%
Rest 1:30-2:00 between sets
Workout: For Time – 14 Minute Cap
Option RX+
5 Rounds
10 Shuttle Run
10 Toes to Bar
10 Deficit Handstand Push Up
Rest 1:00
Option A
5 Rounds
10 Shuttle Run
10 Toes to Bar
10 Handstand Push Up
Rest 1:00
Option B
5 Rounds
7-10 Shuttle Run
10 Swinging Leg Raise
10 Pike Push Up
Rest 1:00
Option C
5 Rounds
6 Shuttle Run
6-10 Hanging Knee Tuck
10 Dumbbell Strict Press
Rest 1:00
Thursday, November 27th
One class at 8:00am on Thursday, November 27th
Workout: For Time – Partner – 40 Minute Cap
Option A
1 Mile Run
60 Front Squat (185/135)
40 Synchro Bar Facing Burpee
60 Thruster (135/95)
1 Mile Run
Option B
1 Mile Run
60 Front Squat (135/95)
40 Synchro Bar Facing Burpee
60 Thruster (95/65)
1 Mile Run
Option C
1 Mile Run
60 Front Squat (75/55)
40 Synchro Bar Facing Burpee
60 Thruster (45/35)
1 Mile Run
Friday, November 28th
One class at 8:00am on Friday, November 28th.
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – Partner – 32 Minute Cap
Option A
42-30-18
Calorie Bike
Deadlift (185/135)
Rest 3:00
90/70 Calorie Bike
90 Deadlift
90 Pull Up
Option B
42-30-18
Calorie Bike
Deadlift (135/95)
Rest 3:00
90/70 Calorie Bike
90 Deadlift
90 Assisted Pull Up
Option C
42-30-18
Calorie Bike
Deadlift (95/65)
Rest 3:00
90/70 Calorie Bike
90 Deadlift
90 Ring Row
Saturday, November 29th
Workout: As Many Rounds as Possible in 26 Minutes – Partner
Option A
8 Dumbbell Snatch (70/50)
12 Push Up
16/14 Calorie Row
8 Dumbbell Snatch
12 Push Up
16/14 Calorie Row
24 Wall Ball (20/14)
Option B
8 Dumbbell Snatch (50/35)
12 Knee Push Up
16/14 Calorie Row
8 Dumbbell Snatch
12 Knee Push Up
16/14 Calorie Row
24 Wall Ball (14/10)
Option C
8 Dumbbell Snatch (30/20)
12 Elevated Push Up
12/10 Calorie Row
8 Dumbbell Snatch
12 Elevated Push Up
12/10 Calorie Row
24 Wall Ball (10)