At CrossFit Rockwall, we specialize in personal and group training for all fitness levels. Our short and intense workouts are fun and are much more effective than spending hours on a treadmill or weight machines. Come try one of our workouts and see the difference yourself!
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Weighted pull-ups 1-1-1-1-1-1-1 reps
Beginner: Work on using less assistance on your pull-ups in the warm-up. Use sets of 1 and try a blue band, or even our new purple (super-mini) bands!
Post loads and body weight to comments.
Then,
Make up a workout you missed during the week. Pick your poison and get your name up on the board!
Check out JJ's 29th Birthday Workout!
Happy Birthday, JJ! from CrossFit Rockwall on Vimeo.
AMRAP 20 minutes:
15 Push-ups
12 Ring dips
9 Push Press, 115 lbs (guys)/75 lbs (gals)
Beginner: AMRAP 10 minutes, scaling push-ups and dips as needed. Use 10-20 lbs for the push press.
Intermediate: Complete full workout, modifying weight on push press to meet your ability.
Post time and modifications to comments.
4 rounds, for time:
Run 400m -or- Row 500m
50 Squats
Beginner: Complete 4 rounds of 200m run or 150m row and 15 squats.
Intermediate: Complete 4 rounds of 400m run or 500m row and 35 squats.
Post time and modifications to comments.
AMRAP, 30 minutes:
Walking Lunge, 12 steps
15 AbMat Sit-ups
15 Good Mornings
5 Muscle-ups
If you can't do a muscle-up, do 15 pull-ups and 15 dips instead.
Beginner: AMRAP 15 minutes. Use modified pull-ups and dips in place of muscle-ups.
Intermediate: Use muscle-up sub, above.
Post number of rounds completed and modifications to comments.
For time:
15 Exercise A
1 Exercise B
13 Exercise A
3 Exercise B
11 Exercise A
5 Exercise B
9 Exercise A
7 Exercise B
7 Exercise A
9 Exercise B
5 Exercise A
11 Exercise B
3 Exercise A
13 Exercise B
1 Exercise A
15 Exercise B
Where Exercise A is your biggest weakness and Exercise B is your second biggest weakness. For example, you could use handstand push-ups and L pull-ups or box jumps and push-ups. Pick your weaknesses and start to improve them!
Post time and exercises to comments.
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