CrossFit Rockwall

Tuesday, April 24, 2018

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LIFT
Rx - Jerk - EMOM 15: 1 rep (78% x5, 83% x5, 88% x5)
L2 - Jerk - EMOM 15: 1 rep (78% x5, 83% x5, 88% x5)
L1 - Jerk - 15 reps (start light and add 1-2 kg each rep until it's heavy)

WOD
5 Rounds For Reps of:
15 seconds Ball Slams (30 / 20lb)
45 second Rest
15 seconds Strict Pull-ups
45 Second Rest
15 seconds Knees-to-Elbows
45 second Rest

Level 2 :	5 Rounds For Reps of:
	15 seconds of Ball Slams (25 / 15lb)
	45 second Rest
	15 seconds Strict Pull-ups, scaled
	45 Second Rest
	15 seconds Knees-to-chest
	45 second Rest
Level 1 :	5 Rounds For Reps of:
	15 seconds of Ball Slams (15 / 10lb)
	45 second Rest
	15 seconds Strict Pull-ups, scaled
	45 Second Rest
	15 seconds Knees-to-Chest
	45 second Rest

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Monday, April 23, 2018

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LIFT
Rx - Snatch Pull + Snatch - EMOM 15: 1 rep (78% x5, 83% x5, 88% x5)
L2 - Snatch - EMOM 15: 1 rep (75% x5, 80% x5, 85% x5)
L1 - Power Snatch + Overhead Squat - 15 reps (start light and add 1-2 kg each rep until it's heavy)

WOD
3 Rounds:
12 Overhead Squats (52 / 30kg)
15 Burpees

Level 2 :	3 Rounds:
	12 Overhead Squats (40 / 25kg)
	15 Burpees
Level 1 :	3 Rounds:
	12 Overhead Squats (25 / 17.5kg)
	10 Burpees

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Friday, April 20, 2018

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WOD
7 2-minute Rounds of:
25 / 20 Calorie Row
Jerks, max reps (80 / 43kg)
*2 Minute Rest Between Rounds

Level 2 :	7 2-minute Rounds of:
	20 / 17 Calorie Row
	Jerks, max reps (55 / 35kg)
	*2 Minute Rest Between Rounds
Level 1 :	7 2-minute Rounds of:
	17 / 14 Calorie Row
	Jerks, max reps (40 / 17.5kg)
	*2 Minute Rest Between Rounds

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Thursday, April 19, 2018

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LIFT
Rx - Clean Pull + Clean - EMOM 15: 1 rep (75% x5, 80% x5, 85% x5)
L2 - Power Clean + Front Squat - EMOM 15: 1 rep (75% x5, 80% x5, 85% x5)
L1 - Hang Power Clean - 15 reps (start light and add 1-2 kg each rep until it's heavy)

WOD
For Time:
400 Meter Run
20 Second rest
400 Meter Run
10 second rest
400 Meter Run

Level 2 :	For Time:
	300 Meter Run
	20 Second rest
	300 Meter Run
	10 second rest
	300 Meter Run

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Wednesday, April 18, 2018

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WOD
15 Minute AMRAP:
15 Russian KB Swings (32 / 24kg)
10 Toes-to-bar
5 Burpees

Level 2 :	15 Minute AMRAP:
	15 Russian KB Swings (24 / 16kg)
	10 Toes-to-rings
	5 Burpees
Level 1 :	15 Minute AMRAP:
	15 Russian KB Swings (16 / 12kg)
	10 Knees-to-chest or Knees to elbows
	5 Burpees

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Tuesday, April 17, 2018

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LIFT
Rx - Jerk - EMOM 15: 1 rep (75% x5, 80% x5, 85% x5)
L2 - Jerk - EMOM 15: 1 rep (75% x5, 80% x5, 85% x5)
L1 - Jerk - 15 reps (start light and add 1-2 kg each rep until it's heavy)

WOD
For Time:
1 Mile Run
50 Thrusters (20 / 15kg)
30 Pull-ups

Level 2 :	For Time:
	1 Mile Run
	50 Thrusters (15 / 10kg)
	30 Pull-ups, scaled
Level 1 :	For Time:
	800 Meter Run
	40 Thrusters (10 / 5kg)
	20 Pull-ups, scaled

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Monday, April 16, 2018

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LIFT
Rx - Snatch Pull + Snatch - EMOM 15: 1 rep (75% x5, 80% x5, 85% x5)
L2 - Power Snatch + Overhead Squat - EMOM 15: 1 rep (73% x5, 78% x5, 83% x5)
L1 - Hang Power Snatch - 15 reps (start light and add 1-2 kg each rep until it's heavy)

WOD
"Isabel"
For Time:
30 Power Snatches (61 / 43kg)

Level 2 :	For Time:
	30 Power Snatches (40 / 22.5kg)
Level 1 :	For Time:
	30 Power Snatches (22.5 / 14.5kg)

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Compare to June 9, 2016.

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Friday, April 13, 2018

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WOD
For Time: (with a partner)
80 Calorie Row
Then, 50-35-20 of:
Deadlift (95 / 61kg)
HSPU
Then, 80 Calorie Row

Level 2 :	For Time: (with a partner)
	80 Calorie Row
	Then, 50-35-20 of:
	Deadlift (80 / 50kg)
	HSPU, scaled
	Then, 80 Calorie Row
Level 1 :	For Time: (with a partner)
	60 Calorie Row
	Then, 45-30-15 of:
	Deadlift (61 / 40kg)
	DB Push Press, choose weight
	Then, 60 Calorie Row

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Thursday, April 12, 2018

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LIFT
Rx - Clean Pull + Clean - EMOM 15: 1 rep (73% x5, 78% x5, 83% x5)
L2 - Power Clean + Front Squat - EMOM 15: 1 rep (73% x5, 78% x5, 83% x5)
L1 - Hang Power Clean - 15 reps (start light and add 1-2 kg each rep until it's heavy)

WOD
12 Minute AMRAP:
15 / 12 Calorie Row
5 Burpee Box Jump Overs (24 / 20")
10 Reverse Hypers

Level 2 :	12 Minute AMRAP:
	12 / 10 Calorie Row
	5 Burpee Box Jump Overs (20 / 16")
	10 Reverse Hypers

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Wednesday, April 11, 2018

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WOD
For Time:
200 Meter Run
15 Bar Muscle-ups
10 Back Squats (75 / 45kg)
200 Meter Run
10 Bar Muscle-ups
15 Back Squats (75 / 45kg)
200 Meter Run
5 Bar Muscle-ups
20 Back Squats (75 / 45kg)

Level 2 :	For Time:
	200 Meter Run
	15 Chest-to-bar Pull-ups
	10 Back Squats (50 / 30kg)
	200 Meter Run
	10 Chest-to-bar Pull-ups
	15 Back Squats (50 / 30kg)
	200 Meter Run
	5 Chest-to-bar Pull-ups
	20 Back Squats (50 / 30kg)
Level 1 :	For Time:
	200 Meter Run
	15 Pull-ups
	10 Back Squats (30 / 17.5kg)
	200 Meter Run
	10 Pull-ups
	15 Back Squats (30 / 17.5kg)
	200 Meter Run
	5 Pull-ups
	20 Back Squats (30 / 17.5kg)

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Tuesday, April10, 2018

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LIFT
Rx - Jerk - EMOM 15: 1 rep (73% x5, 78% x5, 83% x5)
L2 - Jerk - EMOM 15: 1 rep (73% x5, 78% x5, 83% x5)
L1 - Jerk - 15 reps (start light and add 1-2 kg each rep until it's heavy)

WOD
3 Rounds For Time:
25 GHD Sit-ups
50 Doule-unders
100 Ft Overhead Walking Lunges (20 / 15kg)

Level 2 :	3 Rounds For Time:
	15 GHD Sit-ups
	25 Doule-unders
	100 Ft Overhead Walking Lunges (15 / 10kg)
Level 1 :	3 Rounds For Time:
	25 Sit-ups
	15 Doule-unders or 50 Singles
	100 Ft Overhead Walking Lunges (10 / 5kg)

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Monday, April 9, 2018

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LIFT
Rx - Snatch Pull + Snatch - EMOM 15: 1 rep (73% x5, 78% x5, 83% x5)
L2 - Power Snatch + Overhead Squat - EMOM 15: 1 rep (70% x5, 75% x5, 80% x5)
- Snatch Pull - 3x3 reps (90%)
L1 - Hang Power Snatch - 15 reps (start light and add 1-2 kg each rep until it's heavy)
- Snatch Pull - 3x3 reps (add 10-20% to the heaviest Hang Power Snatch)

WOD
21-15-9 Reps For Time:
Right-arm KB Snatches (24 / 16kg)
Left-arm KB Snatches (24 / 16kg)
Chest-to-bar Pull-ups

Level 2 :	21-15-9 Reps For Time:
	Right-arm KB Snatches (16 / 12kg)
	Left-arm KB Snatches (16 / 12kg)
	Pull-ups
Level 1 :	15-12-9 Reps For Time:
	Right-arm KB Snatches (12 / 8kg)
	Left-arm KB Snatches (12 / 8kg)
	Pull-ups, scaled

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Friday, April 6, 2018

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WOD
10 Rounds For Time:
3 Deadlifts (120 / 70kg)
6 Ball Slams (30 / 20lb)
9 Box Jumps (24 / 20')

Level 2 :	10 Rounds For Time:
	3 Deadlifts (95 / 55kg)
	6 Ball Slams (25 / 15lb)
	9 Box Jumps (20 / 16")
Level 1 :	10 Rounds For Time:
	3 Deadlifts (60 / 40kg)
	6 Ball Slams (20 / 10lb)
	9 Box Jumps (16")

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Thursday, April 5, 2018

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LIFT
Rx - Clean - EMOM 15: 1 rep (70% x5, 75% x5, 80% x5)
- if you made all 15 reps, continue working up to a Heavy Single by taking 5 more attempts
- if you missed any, Clean Pull - 3x3 reps (85%)
L2 - Power Clean + Front Squat - EMOM 15: 1 rep (70% x5, 75% x5, 80% x5)
- Clean Pull - 3x3 reps (80%)
L1 - Hang Power Clean - 15 reps (start light and add 1-2 kg each rep until it's heavy)
- Clean Pull - 3x3 reps (add 10-20% to your heaviest Hang Power Clean)

WOD
4 Rounds Not For Time:
8 DB Floor Press, each arm (choose weight)
rest 15 seconds
30 second Handstand Hold
rest 15 seconds
Max Strict Ring Dips
1 Minute Rest

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