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CrossFit Rockwall, LLC
©
2011
Welcome to the WOD blog. WOD stands for workout of the day - we post a workout here every day. These workouts are programmed specifically for the athletes at CrossFit Rockwall! Our coaches will scale every workout to best suit each individual athlete.
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Junior CrossFit Class - 5 pm
No Classes at 6 or 7 pm
LIFT
Deadlift
Rx - 1 x 2 reps (93% of 1RM)
Level 2 - 1 x 3 reps (95% of 1RM)
Level 1 - 5 x 3 reps (+2-5 kg)
Find what you did last week on May 16, 2013.
Find your 1RM from December 19, 2012.
LIFT
Shoulder Press
Rx - 4 x 3 reps (89% of 1RM)
Level 2 - 5 x 3 reps (95% of 1RM)
Level 1 - 5 x 3 reps (+1-3 kg)
Find what you did last week on May 17, 2013.
Find your 1RM from October 16, 2012.
WOD
For time:
1.5 mile run
Post load on the lifts and time on the WOD to comments.
Compare to October 22, 2012.
Click here if you think this looks too hard
We will be traveling down to San Antonio this weekend to watch Mad Dog compete at Regionals. We will not have classes at 6 or 7 pm on tonight, all day Friday, and no classes on Saturday. We hope to see you in San Antone.
Teen athletes: sign up for our new Strength and Conditioning Camp! Our program is designed to bring High School athletes strength, conditioning, and overall performance to the next level.
Led by a CrossFit Level 1, CrossFit Olympic Lifting, and CrossFit Kids Trainer, athletes will work on improving every aspect of fitness.
LIFT
Pull-ups (strict) - 3 x max reps w/ 20 lb weight vest
Compare to May 15, 2013.
WOD
As many rounds as possible in 10 minutes of:
30 Grasshoppers
20 Box Step-ups
10 Push-ups
Post number of pull-ups and number of rounds completed on the WOD to comments.
Click here if you think this looks too hard
We will be traveling down to San Antonio this weekend to watch Mad Dog compete at Regionals. We will not have classes at 6 or 7 pm on Thursday, all day Friday, and no classes on Saturday. We hope to see you in San Antone.
Check out Carl Paoli talking about the importance of the towel pull-ups.
Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm
LIFT
Push Press - 5 x 3 reps (+1-5 kg)
Find what you did last week on May 14, 2013.
WOD
For time:
1000 meter row or 800 meter run
10 Burpee Muscle-ups (Ring height = 88" / 82")
| Level 2: | For time: |
| 1000 meter row or 800 meter run | |
| 10 Burpee Pull-ups | |
| Level 1: | For time: |
| 1000 meter row or 800 meter run | |
| 10 Burpee Jumping Pull-ups |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
We will be traveling down to San Antonio this weekend to watch Mad Dog compete at Regionals. We will not have classes at 6 or 7 pm on Thursday, all day Friday, and no classes on Saturday. We hope to see you in San Antone.
On Memorial Day (next Monday), we are doing Team Trevor. Gather up 3 friends and sign your team up on the Whiteboard. Or, sign up as an individual and we'll find a team for you.
Rockwall Weightlifting Club - 8 pm
LIFT
Back Squat
Rx - 1 x 4 reps (87% of 1RM)
- 2 x 3 reps (87%)
- 2 x 2 reps (90%)
Level 2 - 5 x 3 reps (95% of 1RM)
Level 1 - 5 x 3 reps (+2-5 kg)
Find what you did last week on May 13, 2013.
Find your 1RM from August 13, 2012 or August 14, 2012.
WOD
4 rounds for time of:
10 Wall ball shots (20 / 14 lb)
10 Box Jumps (30" / 24", stand at top)
10 Pull-ups
| Level 2: | 4 rounds for time of: |
| 10 Wall ball shots (14 / 10 lb) | |
| 10 Box Jumps (24" / 20", stand at top) | |
| 10 Pull-ups, scaled with bands if needed | |
| Level 1: | 4 rounds for time of: |
| 10 Wall ball shots (10 / 6 lb) | |
| 10 Box Jumps (20" / 16", stand at top) | |
| 10 Pull-ups, scaled with bands |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
We will be traveling down to San Antonio this weekend to watch Mad Dog compete at Regionals. We will not have classes at 6 or 7 pm on Thursday, all day Friday, and no classes on Saturday. We hope to see you in San Antone.
Has your doctor ever told you that your LDL cholesterol is too high? Read Dr. Kresser's article to find out what test you need to get to determine your risk for heat disease.
Rest Day
Check out the results from this week's Regionals and watch the Final Event live on the games site.
Tickets to Regionals are on sale here! They are $15 per day or $40 for the entire weekend. There will be workouts Friday, Saturday, and Sunday!
Book your hotel for Regionals here - you will get a big discount! M&M are staying at the Marriott Rivercenter. It's less than three miles from the Coliseum, and also connected to the Riverwalk.
CrossFit Class - 9 am
Level Testing - You can test any of the Level 1 or Level 2 (if you have completed Level 1) movements before the WOD today! Have you read about our Fitness & Skill Levels? Check them out here!
Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.
Workout of the Day
Make-up Day
Post WOD and time or rounds to comments.
LIFT
Shoulder Press
Rx - 2 x 4 reps (87% of 1RM)
- 3 x 3 reps (87% of 1RM)
Level 2 - 4 x 3 reps (85% of 1RM)
Level 1 - 5 x 3 reps (+1-3 kg)
Find what you did last week on May 10, 2013.
Find your 1RM from October 16, 2012.
WOD
For time (17 minute time cap):
100 Double-unders
50 Handstand Push-ups (kipping)
40 Toes-to-bar
30 Shoulder-to-overhead (73 / 45 kg)
100 foot Overhead Walking Lunge (25 / 15 kg)
| Level 2: | For time (17 minute time cap): |
| 50 Double-unders | |
| 50 Handstand Push-ups, scaled | |
| 30 Toes-to-bar | |
| 30 Shoulder-to-overhead (45 / 30 kg) | |
| 100 foot Overhead Walking Lunge (20 / 10 kg) | |
| Level 1: | For time (17 minute time cap): |
| 25 Double-unders | |
| 50 Push-ups | |
| 40 Sit-ups | |
| 30 Shoulder-to-overhead (30 / 20 kg) | |
| 100 foot Overhead Walking Lunge (10 / 5 kg) |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
Today we're doing the 6th event from this year's Regionals and the Supplemental is a version of the 7th event. Check out the standards on the games site.
Tickets to Regionals are on sale here! They are $15 per day or $40 for the entire weekend. There will be workouts Friday, Saturday, and Sunday!
Book your hotel for Regionals here - you will get a big discount! M&M are staying at the Marriott Rivercenter. It's less than three miles from the Coliseum, and also connected to the Riverwalk.
