CrossFit Rockwall

Wednesday, December 11, 2013

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LIFT
Clean & Jerk
Test for 1RM

Compare to August 7, 2013.

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

Level 2 :	25-20-15-10-5 rep rounds for time of:
	Double-unders
	Sit-ups
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 June 20, 2013.

Click here if you think this looks too hard

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Join us on Saturday for the 12 Days of CrossFit workout at the 8 am or 9 am class!

Tuesday, December 10, 2013

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

SKILL
Rx - Pistol - work on weighted pistols, Overhead Squat Pistols, etc
L2 - Pistol
L1 - Pistol

WOD
AMRAP 12:
2 Rope Climbs
8 Pistols
16 1-arm Kettlebell Swings (24 / 16 kg)

Level 2 :	AMRAP 12:
	1 Rope Climb
	8 Pistols, scaled
	16 1-arm Kettlebell Swings (16 / 12 kg)
Level 1 :	AMRAP 12:
	4 Rope Pulls
	8 Pistols, scaled
	16 1-arm Kettlebell Swings (12 / 8 kg)

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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Monday, December 9, 2013

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LIFT
Snatch
Test for 1RM

Compare to August 5, 2013.

WOD
For time:
50 feet Walking Lunge
15 Pull-ups
15 Sit-ups
50 feet Walking Lunge
12 Pull-ups
12 Sit-ups
50 feet Walking Lunge
9 Pull-ups
9 Sit-ups
50 feet Walking Lunge
6 Pull-ups
6 Sit-ups

Level 2 :	For time:
	50 feet Walking Lunge
	15 Pull-ups, scaled with the bands if needed
	15 Sit-ups
	50 feet Walking Lunge
	12 Pull-ups, scaled with the bands if needed
	12 Sit-ups
	50 feet Walking Lunge
	9 Pull-ups, scaled with the bands if needed
	9 Sit-ups
	50 feet Walking Lunge
	6 Pull-ups, scaled with the bands if needed
	6 Sit-ups
Level 1 :	For time:
	50 feet Walking Lunge
	12 Pull-ups, scaled with the bands
	12 Sit-ups
	50 feet Walking Lunge
	9 Pull-ups, scaled with the bands
	9 Sit-ups
	50 feet Walking Lunge
	6 Pull-ups, scaled with the bands
	6 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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The CrossFit Rockwall Christmas Party is Saturday night. We'll see you there!

Friday, December 6, 2013

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WOD
For time:
1000 meter Row
50 Double-unders
30 Supine Ring Rows

Level 2 :	For time:
	1000 meter Row
	25 Double-unders
	30 Ring Rows
Level 1 :	For time:
	1000 meter Row
	10 Double-unders
	30 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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Is dorsiflexion your achilles heel?

Thursday, December 5, 2013

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

LIFT 1
Snatch
Rx - 1 x 1 rep (65%)
L2 - 1 x 1 rep (65%)

Find your 1RM from August 5, 2013.

LIFT 2
Clean & Jerk
Rx - 1 x 1 rep (65%)
L2 - 1 x 1 rep (65%)
L1 - 1 x 1 rep (65% of best)

Find your 1RM from August 7, 2013.

WOD
For time:
21 Box Jumps (24" / 20"), stand at top
7 Muscle-ups
15 Box Jumps (24" / 20"), stand at top
5 Muscle-ups
9 Box Jumps (24" / 20"), stand at top
3 Muscle-ups

Level 2 :	21-15-9 rep rounds for time of:
	Box Jump (24" / 20"), stand at top
	Ring Dip
Level 1 :	21-15-9 rep rounds for time of:
	Box Jumps (20" / 16"), stand at top
	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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Just eat Paleo...because it's not racist: PB&J Sandwich is Racist

We will be maxing out on the Snatch and Clean & Jerk this Sunday in the Weightlifting Club on Sunday at 4 pm. If you cannot make it on Sunday, we will max on the Snatch in the classes next Monday, and on the Clean & Jerk on Wednesday. The make-up day for the maxes will be the following Sunday in the Weightlifting Club. We recommend only attempting to max on each lift once. If you max this Sunday in the Weightlifting Club, we will have something else planned for you while others are maxing on Monday, Wednesday, and the following Sunday. We encourage you to attend the Weightlifting Club to max as you will be able to spend the most time finding your max.

The American Open is this weekend at the Westin Dallas Park Central. We plan to attend Session 6 at 8:30 pm on Friday night. At that time, Aja Barto, Spencer Hendel, Greg Everett, Wes Kimball, Elizabeth Akinwale, JoEllyn McAtee, and Tamara Holmes will be lifting. We plan to leave after the 6 pm class on Friday from the box.

Wednesday, December 4, 2013

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LIFT 1
Snatch
Rx - 1 x 1 rep (75%)
L2 - 1 x 1 rep (75%)
L1 - 1 x 1 rep (75% of best)

Find your 1RM from August 5, 2013.

LIFT 2
Clean & Jerk
Rx - 1 x 1 rep (75%)
L2 - 1 x 1 rep (75%)

Find your 1RM from August 7, 2013.

WOD
21-15-9 rep rounds for time of:
Wall ball shot (20 / 14 lb)
Chest-to-bar Pull-up

Level 2 :	21-15-9 rep rounds for time of:
	Wall ball shot (14 / 10 lb)
	Pull-up
Level 1 :	21-15-9 rep rounds for time of:
	Wall ball shot (10 / 6 lb)
	Pull-up, with bands

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

Compare to June 6, 2013.

Click here if you think this looks too hard

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A Big Butt Is A Healthy Butt: Women With Big Butts Are Smarter And Healthier

Tuesday, December 3, 2013

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

LIFT 1
Snatch
Rx - 1 x 1 rep (79%)
L2 - 1 x 1 rep (79%)

Find your 1RM from August 5, 2013.

LIFT 2
Clean & Jerk
Rx - 1 x 1 rep (79%)
L2 - 1 x 1 rep (79%)
L1 - 1 x 1 rep (79% of best)

Find your 1RM from August 7, 2013.

WOD
21-15-9 rep rounds for time of:
Burpee
Toes-to-bar

Level 2 :	21-15-9 rep rounds for time of:
	Burpee
	Toes-to-rings
Level 1 :	21-15-9 rep rounds for time of:
	Burpee
	Med Ball Sit-ups

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

Compare to October 30, 2013.

Click here if you think this looks too hard

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Check out this recipe for bacon sweet potato muffins.

Monday, December 2, 2013

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LIFT 1
Snatch
Rx - 1 x 1 rep (84%)
L2 - 1 x 1 rep (84%)
L1 - 1 x 1 rep (84% of best)

Find your 1RM from August 5, 2013.

LIFT 2
Clean & Jerk
Rx - 1 x 1 rep (84%)
L2 - 1 x 1 rep (84%)

Find your 1RM from August 7, 2013.

WOD
"Majors"
For time:
200 foot Walking Lunge (2 x 40 / 30 lb DBs)
50 Knees-to-Elbows
50 foot Handstand Walk

Level 2 :	For time:
	200 foot Walking Lunge (choose your weight)
	50 Knees-to-Chest
	50 foot Handstand Walk or 25 Handstand Kick-ups to wall
Level 1 :	For time:
	200 foot Walking Lunge (choose your weight)
	50 Sit-ups
	50 foot Inch Worms with a push-up

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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Come celebrate Michelle M's 4-year CrossFit anniversary with today's workout!

USA Weightlifting will be hosting the American Open in Dallas this weekend, Dec 6-8. Check the link for more details on this really exciting event! You can also watch a live webcast! We're trying to get a group together to go. Let us know if you are interested.

Wednesday, November 27, 2013

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LIFT
Snatch
Rx - 6x1 (80%)
L2 - 6x1 (80%)
L1 - Heavy Single; 15 reps

Find your 1RM from August 7, 2013.

WOD
3 rounds for time of:
100 foot Walking Lunge (2 x 40 / 30 lb DBs)
10 Burpees
10 Chest-to-bar Pull-ups

Level 2 :	3 rounds for time of:
	100 foot Walking Lunge (choose your weight)
	10 Burpees
	5 Chest-to-bar Pull-ups
Level 1 :	3 rounds for time of:
	100 foot Walking Lunge (choose your weight)
	5 Burpees
	10 Pull-ups, 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

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Would you pay for things with squats? Maybe a burpee machine is coming next...

Tuesday, November 26, 2013

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

LIFT
Clean & Jerk
Rx - Max for day
- 1x1 (90% of today's max)
- 1x1 (85% of today's max)
- 3x1 (75% of today's max)
L2 - Max for day
- 1x1 (90% of today's max)
- 1x1 (85% of today's max)
- 3x1 (75% of today's max)
L1 - 8 x 1 rep

Find your 1RM from August 5, 2013.

WOD
4 rounds for time of:
3 Box Jumps (36" / 30")
6 Deadlift (140 / 85 kg)
9 Supine Ring Rows

Level 2 :	4 rounds for time of:
	3 Box Jumps (30" / 24")
	6 Deadlift (106 / 68)
	9 Ring Rows
Level 1 :	4 rounds for time of:
	3 Box Jumps (24" / 20")
	6 Deadlift (83 / 45 kg)
	9 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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We hope you're planning to attend on our biggest party of the year... the CFR Christmas Party! Save the date for Saturday, December 14th. We will announce our annual award winners at that time, so you definitely don't want to miss it. Last year's event was the highlight of the year!

Monday, November 25, 2013

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LIFT
Snatch
Rx - Max for day
- 1 @ 90% of today's max
- 1 @ 85% of today's max
L2 - Max for day
- 1 @ 90% of today's max
- 1 @ 85% of today's max
L1 - 8 x 1 rep

Find your 1RM from August 7, 2013.

WOD
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

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There will be no classes Thursday, Friday, or Saturday this week. The Weightlifting Club will meet on Sunday at 4 pm.

Friday, November 22, 2013

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SKILL
Rx - Chest-to-Ring Pull-up - 3 x max reps (<=10)
- Pause Ring Dip - 3 x max reps (<=10)
L2 - Ring Pull-up - 3 x 5
- Muscle-up Transition - 3 x 5
L1 - Ring Dip Negative - 3 x 5
- Ring Support - 3 x max

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WOD
3 rounds for time of:
800 meter run
10 Deadlift (125 / 84 kg)
5 Muscle-ups
10 Toes-to-bar

Level 2 :	3 rounds for time of:
	800 meter run
	10 Deadlift (95 / 65 kg)
	5 Muscle-ups + Ring Dip w/ band
	10 Toes-to-rings
Level 1 :	3 rounds for time of:
	600 meter run
	10 Deadlift (70 / 45 kg)
	5 Ring Dips + 5 second Ring Support with the bands
	10 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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Thursday, November 21, 2013

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

LIFT
Clean & Jerk
Rx - Max for day
- 5x1 (75%)
L2 - Max for day
- 4x1 (85%)
L1 - Heavy Single; 15 reps

Find your 1RM from August 5, 2013.

WOD
5 rounds for time of:
100 meter sprint
10 Burpees
1 Rope Climb

Level 2 :	5 rounds for time of:
	100 meter sprint
	8 Burpees
	1 Rope Climb
Level 1 :	5 rounds for time of:
	100 meter sprint
	5 Burpees
	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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Wednesday, November 20, 2013

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LIFT
Snatch
Rx - Max for day
- 6x1 (80%)
L2 - Max for day
- 6x1 (80%)
L1 - 8 x 1 rep

Find your 1RM from August 7, 2013.

WOD
"Pittman"
9-7-5 rep rounds of:
Snatch (60 / 40 kg)
Handstand Push-up
Pistol (2x)

Level 2 :	9-7-5 rep rounds of:
	Snatch (75% of 1RM)
	Handstand Push-up, scaled
	Pistol, scaled (2x)
Level 1 :	9-7-5 rep rounds of:
	Snatch (22.5 / 12.5 kg)
	Dumbbell Shoulder Press
	Squat (2x)

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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Come celebrate Chris' 6-year CrossFit anniversary today with the WOD "Pittman"!