CrossFit Rockwall

Friday, January 23, 2015

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WOD
7 rounds, each for time, of:
12 Deadlift (61 / 43 kg)
9 Bar-facing Burpees
6 Toes-to-bar
3 Thrusters (61 / 43 kg)
2 minute rest between rounds

Level 2 :	7 rounds, each for time, of:
	12 Deadlift (45 / 30 kg)
	9 Bar-facing Burpees
	6 Toes-to-rings
	3 Thrusters (45 / 30 kg)
	2 minute rest between rounds
Level 1 :	7 rounds, each for time, of:
	12 Deadlift (30 / 22.5 kg)
	9 Bar-facing Burpees
	6 Med-ball Sit-ups
	3 Thrusters (30 / 22.5 kg)
	2 minute rest between rounds

Post time on the WOD to comments.

Click here if you think this looks too hard

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Thursday, January 22, 2015

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Teen CrossFit Class - 6 pm

LIFT
Pull-ups (strict)
Rx - 3 x max reps
L2 - 3 x max reps
L1 - 3 x max reps

Find what you did last week on January 15, 2015.

WOD
"Lil' Engine"
4 rounds for time of:
2 Rope Climbs
4 Cleans (80 / 45 kg)
8 Pistols
16 Box Jump overs (24")
32 Jumping Lunges

Level 2 :	4 rounds for time of:
	1 Rope Climb
	4 Cleans (60 / 33 kg)
	8 Pistols, scaled
	16 Box Jump overs (20" / 16")
	32 Jumping Lunges
Level 1 :	4 rounds for time of:
	4 Rope Pulls
	4 Cleans (40 / 22.5 kg)
	8 Squats
	16 Box Jump overs (16")
	16 Steps Walking Lunge

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

Compare to January 17, 2014.

Click here if you think this looks too hard

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Join us today to celebrate Brandy's 4-year CrossFit anniversary!

Wednesday, January 21, 2015

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LIFT
Front Squat
Rx - 5 x 2 reps (90% of 1RM)
L2 - 5 x 3 reps (95% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on January 14, 2015.

Find your 1RM from August 27, 2014.

WOD
4 rounds for time of:
40 Double-unders
25 Wall ball shots (20 / 14 lb)
5 Muscle-ups

Level 2 :	4 rounds for time of:
	20 Double-unders
	25 Wall ball shots (14 / 10 lb)
	5 Pull-ups + 5 Ring Dips
Level 1 :	4 rounds for time of:
	10 Double-unders
	25 Wall ball shots (10 / 6 lb)
	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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Sarah's First Pull-up from CrossFit Rockwall on Vimeo.

Tuesday, January 20, 2015

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Teen CrossFit Class - 6 pm

LIFT
Shoulder Press
Rx - 4 x 3 reps (89% of 1RM)
L2 - 5 x 3 reps (95% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on January 13, 2015.

Find your 1RM from March 18, 2014.

WOD
3 rounds for time of (12-min time cap):
12 Snatch (61 / 43 kg)
21 Chest-to-bar Pull-ups

Level 2 :	3 rounds for time of (12-min time cap):
	12 Snatch (40 / 27.5 kg)
	21 Pull-ups
Level 1 :	3 rounds for time of (12-min time cap):
	12 Snatch (27.5 / 17.5 kg)
	21 Ring Rows

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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Monday, January 19, 2015

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LIFT
Back Squat
Rx - 5 x 3 reps (90% of 1RM)
L2 - 5 x 3 reps (95% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on January 12, 2015.

Find your 1RM from August 25, 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 June 30, 2014.

Click here if you think this looks too hard

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Friday, January 16, 2015

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WOD
"Open 13.1"
AMRAP 17:
40 Burpees to a 6" target
30 Power Snatch (34 / 20 kg)
30 Burpees to a 6" target
30 Power Snatch (61 / 34 kg)
20 Burpees to a 6" target
30 Power Snatch (75 / 45 kg)
10 Burpees to a 6" target
AMRAP Power Snatch (95 / 54 kg)

Level 2 :	AMRAP 17:
	40 Burpees to a 6" target
	30 Power Snatch (45 / 22.5 kg)
Level 1 :	AMRAP 17:
	40 Burpees to a 6" target
	30 Power Snatch (22.5 / 14.5 kg)

Post number of reps completed on the WOD to comments.

Click here if you think this looks too hard

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Thursday, January 15, 2015

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Teen CrossFit Class - 6 pm

LIFT
Pull-ups (strict)
Rx - 3 x max reps
L2 - 3 x max reps
L1 - 3 x max reps

Find what you did last week on January 9, 2015.

WOD
2 rounds for time of (16 minute time cap):
70 Wall ball shots (20 / 14 lb)
50 Toes-to-bar
30 Calorie Row

Level 2 :	2 rounds for time of (16 minute time cap):
	70 Wall ball shots (14 / 10 lb)
	50 Toes-to-rings
	30 Calorie Row
Level 1 :	2 rounds for time of (16 minute time cap):
	30 Wall ball shots (10 / 6 lb)
	50 Med-ball Sit-ups
	30 Calorie Row

Post number of reps on the Pull-ups and time on the WOD to comments.

Click here if you think this looks too hard

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Wednesday, January 14, 2015

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LIFT
Front Squat
Rx - 5 x 3 reps (88%)
L2 - 4 x 3 reps (85% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on January 8, 2015.

Find your 1RM from August 27, 2014.

WOD
"J-Wood"
For time:
50 Double-unders
Then, 21-15-9 rep rounds of:
Deadlift (102 / 70 kg)
Box Jump, stand at top (30" / 24")
Then
50 Double-unders

Level 2 :	For time:
	25 Double-unders
	Then, 21-15-9 rep rounds of:
	Deadlift (75 / 50 kg)
	Box Jump, stand at top (24" / 20")
	Then
	25 Double-unders
Level 1 :	For time:
	10 Double-unders
	Then, 21-15-9 rep rounds of:
	Deadlift (45 / 27.5 kg)
	Box Jump, stand at top (20" / 16")
	Then
	10 Double-unders

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

Compare to January 3, 2014.

Click here if you think this looks too hard

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Join us today to celebrate Jason’s 5-year CrossFit anniversary with today’s WOD.

Tuesday, January 13, 2015

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Teen CrossFit Class - 6 pm

LIFT
Shoulder Press
Rx - 5 x 3 reps (87% of 1RM)
L2 - 4 x 3 reps (85% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on January 6, 2015.

Find your 1RM from March 18, 2014.

WOD
2 rounds for time of:
10 Power Clean & Jerk (80 / 50 kg)
10 Burpee Muscle-ups

Level 2 :	2 rounds for time of:
	10 Power Clean & Jerk (55 / 35 kg)
	10 Burpee Pull-ups
Level 1 :	2 rounds for time of:
	10 Power Clean & Jerk (40 / 25 kg)
	10 Burpee Pull-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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Monday, January 12, 2015

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LIFT
Back Squat
Rx - 5 x 3 reps (88%)
L2 - 4 x 3 reps (85% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on January 5, 2015.

Find your 1RM from August 25, 2014.

WOD
3 sets of:
AMRAP 4:
15 Thrusters (45 / 30 kg)
15 Chest-to-bar Pull-ups
30 Double-unders
Rest 2 minutes between sets

Level 2 :	3 sets of:
	AMRAP 4:
	15 Thrusters (30 / 20 kg)
	15 Pull-ups
	15 Double-unders
	Rest 2 minutes between sets
Level 1 :	3 sets of:
	AMRAP 4:
	15 Thrusters (20 / 15 kg)
	15 Ring Rows
	AMRAP Double-unders
	Rest 2 minutes between sets

Post load on the lift and number of reps completed on each set on the WOD to comments.

Click here if you think this looks too hard

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Friday, January 9, 2015

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WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 2 :	For time:
	75 Pull-ups
	75 Push-ups
	75 Sit-ups
	75 Squats
Level 1 :	For time:
	50 Pull-ups
	50 Push-ups
	50 Sit-ups
	50 Squats

Post time on the WOD to comments.

Compare to July 17, 2014.

Click here if you think this looks too hard

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Thursday, January 8, 2015

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Teen CrossFit Class - 6 pm

LIFT
Front Squat
Rx - 5 x 4 reps (85%)
L2 - 5 x 3 reps (90% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

Find what you did last week on December 31, 2014.

Find your 1RM from August 27, 2014.

WOD
AMRAP 9:
20 Double-unders
10 Deadlift (125 / 70 kg)
5 Handstand Push-ups

Level 2 :	AMRAP 9:
	10 Double-unders
	10 Deadlift (90 / 50 kg)
	5 Handstand Push-ups, scaled
Level 1 :	AMRAP 9:
	5 Double-unders
	10 Deadlift (60 / 30 kg)
	5 Dumbbell Shoulder Press

Post load on the lift and number of rounds completed on the WOD to comments.

Click here if you think this looks too hard

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Wednesday, January 7, 2015

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Free Workout - All class periods today

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!

FREE WOD
AMRAP 18:
10 Burpees
10 Wall ball shots (20 / 14 lb)
10 Toes-to-bar

Level 2 :	AMRAP 18:
	10 Burpees
	10 Wall ball shots (14 / 10 lb)
	10 Toes-to-bar
Level 1 :	AMRAP 18:
	10 Burpees
	10 Wall ball shots (10 / 6 lb)
	10 Med-ball Sit-ups

Post number of rounds completed on the WOD to comments.

Click here if you think this looks too hard

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And here are the stats for our Clean and Jerk maxes. We have some strong athletes! If you want to improve your technique on the Olympic lifts this year, come to the Rockwall Weightlifting Club on Sundays at 4pm.

• Highest men's max: Daniel @ 143 kg
• Highest women's max: Brandy @ 69 kg
• Highest newcomer men's max: Andres @ 110 kg
• Highest newcomer women's max: Lauren M @ 48 kg
• Most improved male: Scott with a 15 kg PR
• Most improved female: Katelyn with a 9 kg PR
• Average men's: 83 kg
• Average women's: 43 kg

C&J - Brandy from CrossFit Rockwall on Vimeo.

Tuesday, January 6, 2015

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Teen CrossFit Class - 6 pm

LIFT
Shoulder Press
Rx - 4 x 4 reps (85% of 1RM)
L2 - 5 x 3 reps (90% of 1RM)
L1 - 3 x 6 reps (+2-5 kg)

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

Find your 1RM from March 18, 2014.

WOD
5 rounds for time of (15 minute time cap):
10 Power Clean & Jerk (61 / 43 kg)
5 Muscle-ups

Level 2 :	5 rounds for time of (15 minute time cap):
	10 Power Clean & Jerk (45 / 30 kg)
	5 Chest-to-bar Pull-ups + 5 Ring Dips
Level 1 :	5 rounds for time of (15 minute time cap):
	10 Power Clean & Jerk (30 / 22.5 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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We finally have the stats from our most recent Snatch max ready! We saw lots of improvement on both technique and strength. Check it out:

• Highest men's max: Daniel @ 121 kg
• Highest women's max: Dominique @ 57 kg
• Highest newcomer men's max: Andres @ 82 kg
• Highest newcomer women's max: Lauren M @ 32.5 kg
• Most improved male: Jarrett with a 15 kg PR
• Most improved female: Mollye with a 5.5 kg PR
• Average men's: 60 kg
• Average women's: 30 kg

Snatch - Daniel from CrossFit Rockwall on Vimeo.