CrossFit Rockwall

Friday, July 11, 2014

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LIFT
Deadlift
Rx - 1 x 4 reps (75% of 1RM)
L2 - 1 x 3 reps (80% of 1RM)
L1 - 5 x 3 reps (+2-5 kg)

Find what you did last week on July 4, 2014.

Find your 1RM from September 20, 2013.

WOD
"Eat Real XV"
AMRAP 12:
18 Jumping Lunges
9 Pull-ups
3 Power Snatch (50 / 30 kg)

Level 2 :	AMRAP 12:
	18 Jumping Lunges
	9 Pull-ups
	3 Power Snatch (40 / 20.5 kg)
Level 1 :	AMRAP 12:
	18 Jumping Lunges
	9 Pull-ups, scaled with the bands
	3 Power Snatch (22.5 / 14.5 kg)

Post load on the lift and time on the WOD to comments.

Compare to June 9, 2014.

Click here if you think this looks too hard

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Thursday, July 9, 2014

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Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm

LIFT
Front Squat
Rx - 5 x 3 reps (72%)
L2 - 5 x 3 reps (80% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on July 2, 2014.

Find your 1RM from May 21, 2014.

WOD
"Annie"
50-40-30-20-10 rep rounds for time of:
Double-under
Sit-up

Level 2 :	25-20-15-10-5 rep rounds for time of:
	Double-under
	Sit-up
Level 1 :	For time:
	5-5-5-5-5 rep rounds of Double-unders
	25-20-15-10-5 rep rounds of Sit-ups

Post load on the lift and time on the WOD to comments.

Compare to December 11, 2013.

Click here if you think this looks too hard

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Wednesday, July 9, 2014

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FREE WOD - during all of today’s classes

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

WOD
AMRAP 15:
15 Kettlebell Swings (24 / 16 kg)
10 Wall ball shots (20 / 14 lb)
5 Toes-to-bar

Level 2 :	AMRAP 15:
	15 Kettlebell Swings (16 / 12 kg)
	10 Wall ball shots (14 / 10 lb)
	5 Toes-to-bar
Level 1 :	AMRAP 15:
	15 Kettlebell Swings (12 / 8 kg)
	10 Wall ball shots (10 / 6 lb)
	15 Med-ball Sit-ups

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Tuesday, July 8, 2014

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Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm

LIFT
Push Press
Rx - 5 x 3 reps (72% of 1RM)
L2 - 5 x 3 reps (80% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on July 1, 2014.

Find your 1RM from September 3, 2013.

WOD
5 rounds for time of:
6 Power Clean & Jerk (61 / 43 kg)
3 Box Jumps (36" / 30")

Level 2 :	5 rounds for time of:
	6 Power Clean & Jerk (48 / 30 kg)
	3 Box Jumps (30" / 24")
Level 1 :	5 rounds for time of:
	6 Power Clean & Jerk (35 / 20 kg)
	3 Box Jumps (24" / 20")

Post load on the lift and time on the WOD to comments.

Compare to January 28, 2014.

Click here if you think this looks too hard

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Monday, July 7, 2014

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LIFT
Back Squat
Rx - 5 x 4 reps (70%)
L2 - 5 x 3 reps (80% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on June 30, 2014.

Find your 1RM from March 17, 2014.

WOD
3 rounds of:
10 Thrusters (45 / 30 kg)
50 foot Walking Lunge
10 Toes-to-bar

Level 2 :	3 rounds of:
	10 Thrusters (30 / 20 kg)
	50 foot Walking Lunge
	10 Toes-to-bar
Level 1 :	3 rounds of:
	10 Thrusters (20 / 15 kg)
	50 foot Walking Lunge
	10 Sit-ups

Post load on the lift and time on the WOD to comments.

Compare to January 27, 2014.

Click here if you think this looks too hard

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Coral Simone Woodruff made a grand entrance into the world on July 3rd at 9:45pm after a 1 hour and 15 minute unexpected labor. 6 lbs, 18.5 in. Everyone is happy and healthy! More details to come at www.itsnotfruit.wordpress.com.

Friday, July 4, 2014

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CrossFit Class - 9 am
CrossFit Class - 10 am

LIFT
Pull-ups
Rx - 3 x max reps
L2 - 3 x max reps
L1 - 3 x max reps

Find what you did last week on June 26, 2014.

WOD
3 rounds for time of:
100 foot Walking Lunge
30 Wall Ball Shots (20 / 14 lb)
30 Grasshoppers

Level 2 :	3 rounds for time of:
	100 foot Walking Lunge
	30 Wall Ball Shots (14 / 10 lb)
	30 Grasshoppers
Level 1 :	3 rounds for time of:
	100 foot Walking Lunge
	30 Wall Ball Shots (10 / 6 lb)
	30 Grasshoppers

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Thursday, July 3, 2014

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Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm

LIFT
Deadlift
Rx - 1 x 5 reps (84% of 1RM)
L2 - 1 x 5 reps (85% of 1RM)
L1 - 5 x 5 reps (+2-5 kg)

Find what you did last week on June 27, 2014.

Find your 1RM from September 20, 2013.

WOD
5 rounds for time of:
3 Snatch (61 / 33 kg)
5 Box Jumps (36" / 30")
25 Sit-ups

Level 2 :	5 rounds for time of:
	3 Snatch (43 / 24.5 kg)
	5 Box Jumps (30" / 24")
	25 Sit-ups
Level 1 :	5 rounds for time of:
	3 Snatch (27.5 / 17.5 kg)
	5 Box Jumps (24" / 20")
	25 Sit-ups

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Wednesday, July 2, 2014

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LIFT
Front Squat
Rx - 6 x 4 reps (83%)
L2 - 5 x 5 reps (85% of 1RM)
L1 - 3 x 10 reps (+2-5 kg)

Find what you did last week on June 25, 2014.

Find your 1RM from May 21, 2014.

WOD
"Mini-Cindy"
AMRAP 10:
5 Pull-ups
10 Push-ups
15 Squats

Level 2 :	AMRAP 10:
	5 Pull-ups
	10 Push-ups
	15 Squats
Level 1 :	AMRAP 10:
	5 Pull-ups, scaled
	10 Push-ups, scaled
	15 Squats

Post load on the lift and time on the WOD to comments.

Compare to May 5, 2014.

Click here if you think this looks too hard

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Tuesday, July 1, 2014

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Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm

LIFT
Push Press
Rx - 5 x 4 reps (82% of 1RM)
L2 - 5 x 5 reps (85% of 1RM)
L1 - 3 x 10 reps (+2-5 kg)

Find what you did last week on June 24, 2014.

Find your 1RM from September 3, 2013.

WOD
"Fight Gone Bad" style:
Row (calorie)
Burpees
Supine Ring Row
Double-under
Kettlebell Swing (24 / 16 kg)

In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is taken before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Level 2 :	"Fight Gone Bad" style:
	Row (calorie)
	Burpees
	Ring Row
	Double-under
	Kettlebell Swing (16 / 12 kg)
Level 1 :	"Fight Gone Bad" style:
	Row (calorie)
	Burpees
	Ring Row
	Double-under
	Kettlebell Swing (12 / 8 kg)

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Check out the stats from our recent Snatch maxes:

• Highest men's max: Daniel @ 120kg
• Highest women's max: Dominique @ 55kg
• Highest newcomer men's max: Michael C @ 80kg
• Highest newcomer women's max: Tanya W @ 26.5kg
• Most improved male: Jeremy S with a 19kg PR
• Most improved female: Brooklin with a 12kg PR
• Average men's: 58kg
• Average women's: 30kg

Jeremy S - Snatch from CrossFit Rockwall on Vimeo.

Monday, June 30, 2014

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LIFT
Back Squat
Rx - 5 x 5 reps (80%)
L2 - 5 x 5 reps (85% of 1RM)
L1 - 3 x 10 reps (+2-5 kg)

Find what you did last week on June 23, 2014.

Find your 1RM from March 17, 2014.

WOD
"Grace"
For time:
30 Power Clean & Jerks (61 / 43 kg)

Level 2 :	For time:
	30 Power Clean & Jerks (50 / 30 kg)
Level 1 :	For time:
	30 Power Clean & Jerks (35 / 22.5 kg)

Post load on the lift and time on the WOD to comments.

Compare to October 22, 2013.

Click here if you think this looks too hard

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Check out the stats from our recent Clean & Jerk maxes:

• Highest men's max: Daniel @ 140kg
• Highest women's max: Brandy @ 66kg
• Highest newcomer men's max: Michael C @ 114kg
• Highest newcomer women's max: Jamie R @ 41kg
• Most improved male: Ron F with a 13kg PR
• Most improved female: Brooklin with a 16kg PR
• Average men's: 84kg
• Average women's: 42kg

Jamie - C&J from CrossFit Rockwall on Vimeo.

Friday, June 27, 2014

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LIFT
Deadlift
Rx - 1 x 5 reps (81% of 1RM)
L2 - 1 x 4 reps (75% of 1RM)
L1 - 5 x 5 reps (+2-5 kg)

Find what you did last week on June 20, 2014.

Find your 1RM from September 20, 2013.

WOD
3 rounds for time of:
100 foot Walking Lunge
10 Overhead Squats (61 / 43 kg)
5 Muscle-ups

Level 2 :	3 rounds for time of:
	100 foot Walking Lunge
	10 Overhead Squats (45 / 30 kg)
	5 Muscle-up transition + Ring Dips
Level 1 :	3 rounds for time of:
	100 foot Walking Lunge
	10 Overhead Squats (30 / 20 kg)
	5 Pull-ups + 5 Push-ups

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Thursday, June 26, 2014

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Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm

LIFT
Pull-ups
Rx - 3 x max reps
L2 - 3 x max reps
L1 - 3 x max reps

Find what you did last week on June 19, 2014.

WOD
7 rounds for time of:
7 Thrusters (52 / 34 kg)
7 Burpees
7 Toes-to-bar

Level 2 :	7 rounds for time of:
	7 Thrusters (43 / 27.5 kg)
	7 Burpees
	7 Toes-to-rings
Level 1 :	7 rounds for time of:
	7 Thrusters (30 / 20 kg)
	7 Burpees
	7 Weighted Sit-ups

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Wednesday, June 25, 2014

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LIFT
Front Squat
Rx - 5 x 4 reps (80%)
L2 - 4 x 5 reps (75% of 1RM)
L1 - 3 x 10 reps (+2-5 kg)

Find what you did last week on June 18, 2014.

Find your 1RM from May 21, 2014.

WOD
3 rounds for time of:
10 Deadlifts (110 / 70 kg)
20 Box Jumps, stand at top (24" / 20")
30 Sit-ups

Level 2 :	3 rounds for time of:
	10 Deadlifts (85 / 55 kg)
	20 Box Jumps, stand at top (20" / 16")
	30 Sit-ups
Level 1 :	3 rounds for time of:
	10 Deadlifts (65 / 40 kg)
	20 Box Jumps, stand at top (16")
	30 Sit-ups

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Tuesday, June 24, 2014

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Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm

LIFT
Push Press
Rx - 5 x 5 reps (80% of 1RM)
L2 - 4 x 5 reps (75% of 1RM)
L1 - 3 x 10 reps (+2-5 kg)

Find what you did last week on June 17, 2014.

Find your 1RM from September 3, 2013.

WOD
8 rounds for time of:
3 Power Cleans (85 / 45 kg)
1 Rope Climb

Level 2 :	8 rounds for time of:
	3 Power Cleans (61 / 32 kg)
	1 Rope Climb
Level 1 :	8 rounds for time of:
	3 Power Cleans (40 / 25 kg)
	5 Rope Pulls

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

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Remember to lift safely! Review the rules in this article, or re-watch our etiquette video below.

CFR Etiquette from CrossFit Rockwall on Vimeo.