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CrossFit Rockwall, LLC
©
2011
LIFT
Deadlift
Rx - 1 x 3 reps (90% of 1RM)
L2 - 1 x 2 reps (85% of 1RM)
L1 - 5 x 3 reps (+2-5 kg)
Find what you did last week on July 18, 2014.
Find your 1RM from September 20, 2013.
WOD
"Karen"
For time:
150 Wall ball shots (20 / 14 lb)
| Level 2 : | For time: |
| 100 Wall ball shots (14 / 10 lb) | |
| Level 1 : | For time: |
| 75 Wall ball shots (10 / 6 lb) |
Post load on the lift and time on the WOD to comments.
Compare to January 6, 2014.
Click here if you think this looks too hard
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 July 17, 2014.
WOD
5 rounds for time of:
5 Power Clean (75 / 41 kg)
15 Toes-to-bar
| Level 2 : | 5 rounds for time of: |
| 5 Power Clean (54 / 30 kg) | |
| 15 Toes-to-rings | |
| Level 1 : | 5 rounds for time of: |
| 5 Power Clean (37 / 22.5 kg) | |
| 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
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 July 16, 2014.
Find your 1RM from May 21, 2014.
WOD
"Thruster - Muscle-up"
9-6-3 rep rounds for time of:
Thruster (75 / 52 kg)
Muscle-up
| Level 2 : | 9-6-3 rep rounds for time of: |
| Thruster (52 / 35 kg) | |
| Chest-to-bar Pull-up (2x) | |
| Level 1 : | 9-6-3 rep rounds for time of: |
| Thruster (35 / 25 kg) | |
| Pull-up (2x) |
Post load on the lift and time on the WOD to comments.
Compare to September 5, 2013.
Click here if you think this looks too hard
Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm
LIFT
Push 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 July 15, 2014.
Find your 1RM from September 3, 2013.
WOD
3 rounds for time of:
400 meter run
4 Rope Climbs
8 Snatch (52 / 34 kg)
| Level 2 : | 3 rounds for time of: |
| 300 meter run | |
| 1 Rope Climb | |
| 8 Snatch (37 / 24.5 kg) | |
| Level 1 : | 3 rounds for time of: |
| 200 meter run | |
| 8 Rope Pulls | |
| 8 Snatch (22.5 / 17.5 kg) |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
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 July 14, 2014.
Find your 1RM from March 17, 2014.
WOD
"Deadlift - Box Jump"
21-15-9 rep rounds for time of:
Deadlift (143 / 93 kg)
Box Jump, stand at top (30" / 24")
There is and 8 minute cutoff on today's workout.
| Level 2 : | 21-15-9 rep rounds for time of: |
| Deadlift (85 / 52 kg) | |
| Box Jump, stand at top (24" / 20") | |
| Level 1 : | 21-15-9 rep rounds for time of: |
| Deadlift (66 / 35 kg) | |
| Box Jump, stand at top (20" / 16") |
Post load on the lift and time on the WOD to comments.
Compare to May 16, 2013.
Click here if you think this looks too hard
LIFT
Deadlift
Rx - 1 x 3 reps (87% of 1RM)
L2 - 1 x 3 reps (90% of 1RM)
L1 - 5 x 3 reps (+2-5 kg)
Find what you did last week on July 11, 2014.
Find your 1RM from September 20, 2013.
WOD
9-7-5 rep rounds for time of:
Overhead Squat (70 / 43 kg)
Muscle-up
| Level 2 : | 21-15-9 rep rounds for time of: |
| Overhead Squat (30 / 18.5 kg) | |
| Chest-to-Bar Pull-up | |
| Level 1 : | 21-15-9 rep rounds for time of: |
| Overhead Squat (17.5 / 12.5 kg) | |
| Pull-up, scaled with the bands |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm
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 November 14, 2013.
Click here if you think this looks too hard
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 July 9, 2014.
Find your 1RM from May 21, 2014.
WOD
3 rounds for time of:
100 foot Walking Lunge
3 Rope Climbs
9 Cleans (74 / 43 kg)
| Level 2 : | 3 rounds for time of: |
| 100 foot Walking Lunge | |
| 1 Rope Climb | |
| 9 Cleans (53 / 30 kg) | |
| Level 1 : | 3 rounds for time of: |
| 100 foot Walking Lunge | |
| 5 Rope Pulls | |
| 9 Cleans (36 / 22.5 kg) |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
2014-Regionals@theRock from CrossFit Rockwall on Vimeo.
Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm
LIFT
Push 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 July 8, 2014.
Find your 1RM from September 3, 2013.
WOD
3 rounds for time of:
100 foot Waiter Walk, LH (70 / 50 lb)
100 foot Waiter Walk, RH (70 / 50 lb)
10 Power Snatch (61 / 43 kg)
| Level 2 : | 3 rounds for time of: |
| 100 foot Waiter Walk, LH (50 / 30 lb) | |
| 100 foot Waiter Walk, RH (50 / 30 lb) | |
| 10 Power Snatch (40 / 22.5 kg) | |
| Level 1 : | 3 rounds for time of: |
| 100 foot Waiter Walk, LH (30 / 20 lb) | |
| 100 foot Waiter Walk, RH (30 / 20 lb) | |
| 10 Power Snatch (22.5 / 15.5 kg) |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
LIFT
Back 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 July 7, 2014.
Find your 1RM from March 17, 2014.
WOD
For time:
1000 meter Row
then, 21-15-9 rep rounds of:
Kettlebell Swing (32 / 24 kg)
Ring Dip
| Level 2 : | For time: |
| 1000 meter Row | |
| then, 21-15-9 rep rounds of: | |
| Kettlebell Swing (24 / 16 kg) | |
| Ring Dip | |
| Level 1 : | For time: |
| 1000 meter Row | |
| then, 21-15-9 rep rounds of: | |
| Kettlebell Swing (16 / 12 kg) | |
| Push-up |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
2014-Snatchapalooza from CrossFit Rockwall on Vimeo.
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
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
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
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
