CrossFit Rockwall, LLC
©
2011
WOD
For Time:
2 Rounds of:
10 Snatches (80 / 61kg)
12 Bar Facing Burpees
Then, 2 Rounds of:
10 Snatches (52 / 35kg)
12 Bar Facing Burpees
| Level 2 : | For Time: |
| 2 Rounds of: | |
| 10 Snatches (61 / 48kg) | |
| 12 Bar Facing Burpees | |
| Then, 2 Rounds of: | |
| 10 Snatches (35 / 25kg) | |
| 12 Bar Facing Burpees | |
| Level 1 : | 4 Rounds For Time: |
| 10 Snatches (20 / 15kg) | |
| 6 Bar Facing Burpees |
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WOD
5 Rounds For Time:
1 sub :45 250 Meter Row
50 Unbroken Double-unders
| Level 2 : | 5 Rounds For Time: |
| 1 sub :48 250 Meter Row | |
| 100 Unbroken Single-unders | |
| Level 1 : | 4 Rounds For Time: |
| 1 sub :55 250 Meter Row | |
| 100 Single-unders |
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WOD
"Helen"
3 Rounds For Time:
400 Meter Run
21 KB Swings (24 / 16kg)
12 Pull-ups
| Level 2 : | 3 Rounds For Time: |
| 400 Meter Run | |
| 21 KB Swings (20 / 12kg) | |
| 12 Pull-ups, scaled | |
| Level 1 : | 3 Rounds For Time: |
| 200 Meter Run | |
| 15 KB Swings (16 / 8kg) | |
| 9 Pull-ups, scaled |
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LIFT
Push Press: 3-3-3-3-3-3
WOD
"Accessory"
4 Rounds of:
8 KB or DB Skull Crushers (choose weight)
15 second rest
5 Strict Toes-to-bar
Rest 1 Minute between rounds
| Level 2 : | 4 Rounds of: |
| 8 KB or DB Skull Crushers (choose weight) | |
| 15 second rest | |
| 8 Strict Knees-to-waist or Knees-to-chest | |
| Rest 1 Minute between rounds |
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WOD
3 Rounds For Time:
50 Medicine-ball Cleans (20 / 14lb)
800 Meter Run
| Level 2 : | 3 Rounds For Time: |
| 40 Medicine-ball Cleans (14 / 10lb) | |
| 800 Meter Run | |
| Level 1 : | 3 Rounds For Time: |
| 25 Medicine-ball Cleans (10 / 6lb) | |
| 600 Meter Run |
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WOD
4 Rounds For Time:
60 second Handstand Hold
60 second Static Hang
15 DB Shoulder Presses (50 / 35lb)
15 Weighted Pull-ups
| Level 2 : | 4 Rounds For Time: |
| 45 second Handstand Hold | |
| 45 second Static Hang | |
| 15 DB Shoulder Presses (35 / 20lb) | |
| 15 Strict Pull-ups | |
| Level 1 : | 4 Rounds For Time: |
| 45 second Handstand Hold, scaled | |
| 45 second Static Hang, scaled | |
| 10 DB Shoulder Presses (choose weight) | |
| 10 Strict Pull-ups or 10 Ring Rows |
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WOD
5 Rounds For Reps:
2 Minutes of Burpee Box Jumps (24 / 20")
*rest 1 minute between rounds
| Level 2 : | 5 Rounds For Reps: |
| 2 Minutes of Burpee Box Jumps (20 / 16") | |
| *rest 1 minute between rounds | |
| Level 1 : | 5 Rounds For Reps: |
| 2 Minutes of Burpee Box Jumps (16") | |
| *rest 1 minute between rounds |
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WOD
For Time:
3 Rounds of:
5 Bar Muscle-ups
5 Power Snatches (75 / 52kg)
Then, 3 rounds of:
15 Deadlifts (75 / 52kg)
30 Air Squats
Then, 3 rounds of:
5 Bar Muscle-ups
5 Power Cleans (75 / 52kg)
| Level 2 : | For Time: |
| 3 Rounds of: | |
| 10 Chest-to-bar Pull-ups | |
| 5 Power Snatches (61 / 43kg) | |
| Then, 3 rounds of: | |
| 15 Deadlifts (61 / 43kg) | |
| 30 Air Squats | |
| Then, 3 rounds of: | |
| 10 Chest-to-bar Pull-ups | |
| 5 Power Cleans (61 / 43kg) | |
| Level 1 : | For Time: |
| 3 Rounds of: | |
| 10 Pull-ups | |
| 5 Power Snatches (30 / 17.5kg) | |
| Then, 3 rounds of: | |
| 10 Deadlifts (30 / 17.5kg) | |
| 15 Air Squats | |
| Then, 3 rounds of: | |
| 10 Pull-ups | |
| 5 Power Cleans (30 / 17.5kg) |
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WOD
For Time:
21 DB Thrusters (choose weight)
400 Meter Run
18 DB Thrusters
400 Meter Run
15 DB Thrusters
400 Meter Run
| Level 2 : | For Time: |
| 21 DB Thrusters (choose weight) | |
| 300 Meter Run | |
| 18 DB Thrusters | |
| 300 Meter Run | |
| 15 DB Thrusters | |
| 300 Meter Run | |
| Level 1 : | For Time: |
| 15 DB Thrusters (choose weight) | |
| 200 Meter Run | |
| 12 DB Thrusters | |
| 200 Meter Run | |
| 9 DB Thrusters | |
| 200 Meter Run |
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WOD
50-40-30-20-10 Reps For Time:
Wall Ball Shots (20 / 14lb)
Calorie Row
GHD Sit-ups
| Level 2 : | 50-40-30-20-10 Reps For Time: |
| Wall Ball Shots (14 / 10lb) | |
| Calorie Row | |
| Sit-ups | |
| Level 1 : | 40-30-20-10 Reps For Time: |
| Wall Ball Shots (10 / 6lb) | |
| Calorie Row | |
| Sit-ups |
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LIFT
Rx - Front Squat: 1-1-1-1-1-1-1-1-1-1-1
L2 - Front Squat: 3-3-3-2-2-1-1-1
WOD
"Accessory"
3 Rounds NOT For Time:
8 Glute Ham Rasies
30 Kneeling Band Crunches
| Level 2 : | 3 Rounds NOT For Time: |
| 8 Box Hamstring Curls | |
| 30 Kneeling Band Crunches |
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WOD
12 Minute AMRAP:
1 Snatch (70 / 34kg)
3 Clean and Jerks (70 / 34kg)
30 Double-unders
| Level 2 : | 12 Minute AMRAP: |
| 1 Snatch (40 / 25kg) | |
| 3 Clean and Jerks (40 / 25kg) | |
| 15 Double-unders | |
| Level 1 : | 12 Minute AMRAP: |
| 1 Snatch (30 / 17.5kg) | |
| 3 Clean and Jerks (30 / 17.5kg | |
| 5 Double-unders or 60 Singles |
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WOD
For Time: (with partner)
5000 Meter Row
*After every 1000 meters, 10 second L-sit hold each partner
| Level 2 : | For Time: (with partner) |
| 4000 Meter Row | |
| *After every 1000 meters, 10 second L-sit hold each partner |
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