CrossFit Rockwall

Friday, August 1, 2014

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Happy Hour - After the 6 pm class

LIFT
Deadlift
Rx - 1 x 2 reps (93% of 1RM)
L2 - 1 x 3 reps (95% of 1RM)
L1 - 5 x 3 reps (+2-5 kg)

Find what you did last week on July 25, 2014.

Find your 1RM from September 20, 2013.

WOD
"CFR 7"
For time:
30 Clean & Jerk (70 / 48 kg)
Beginning with minute 1, at the start of every minute, perform 7 Burpees

Level 2 :	For time:
	30 Clean & Jerk (50 / 30 kg)
	Beginning with minute 1, at the start of every minute, perform 7 Burpees
Level 1 :	For time:
	30 Clean & Jerk (35 / 22.5 kg)
	Beginning with minute 1, at the start of every minute, perform 7 Burpees

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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Today is CrossFit Rockwall’s 7 year anniversary. Join us for a special WOD today and join us tonight for happy hour after the 6 pm class to celebrate.

Thursday, July 31, 2014

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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 24, 2014.

WOD
5 rounds for time of:
30 Box Step Ups (2 x 30 lb / 20 lb DB)
20 Kettlebell Swings (24 / 16 kg)
10 Toes-to-bar

Level 2 :	5 rounds for time of:
	30 Box Step Ups (choose your DB)
	20 Kettlebell Swings (16 / 12 kg)
	10 Toes-to-rings
Level 1 :	5 rounds for time of:
	30 Box Step Ups
	20 Kettlebell Swings (12 / 8 kg)
	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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Tomorrow is the 7th anniversary of CrossFit Rockwall! Join us for a special WOD and a happy hour celebration after the 6 pm class!

Wednesday, July 30, 2014

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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 July 23, 2014.

Find your 1RM from May 21, 2014.

WOD
3 rounds for time of:
200 meter run
100 foot Walking Lunge
10 Ring Dips

Level 2 :	3 rounds for time of:
	200 meter run
	100 foot Walking Lunge
	10 Ring Dips, scaled
Level 1 :	3 rounds for time of:
	200 meter run
	100 foot Walking Lunge
	10 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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Saturday, we will be doing our annual 32 Heroes WOD. Join us for the 8 am or 9 am class and bring a partner for the partner WOD. Or just show up and we'll find a partner for you.

Tuesday, July 29, 2014

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

LIFT
Push 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 July 22, 2014.

Find your 1RM from September 3, 2013.

WOD
"Lisa"
Partner Fight Gone Bad style (90 second rounds):
Box Jump (30" / 24")
Muscle-up
Burpee
Double-unders

Level 2 :	Partner Fight Gone Bad style (90 second rounds):
	Box Jump (24" / 20")
	Ring Dip
	Burpee
	Double-unders
Level 1 :	Partner Fight Gone Bad style (90 second rounds):
	Box Jump (20" / 16")
	Ring Dip
	Burpee
	Double-unders

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

Compare to August 23, 2013.

Click here if you think this looks too hard

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Join us today to celebrate Lisa's 5-year CrossFit Anniversary with today's workout!

Monday, July 28, 2014

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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 July 21, 2014.

Find your 1RM from March 17, 2014.

WOD
"21-15-9 Complex"
For time (12 minute cutoff):
8 Deadlift (70 / 52 kg)
7 Power Clean (70 / 52 kg)
6 Power Snatch (70 / 52 kg)
8 Pull-ups
7 Chest-to-bar Pull-ups
6 Bar Muscle-ups
6 Deadlift (70 / 52 kg)
5 Power Clean (70 / 52 kg)
4 Power Snatch (70 / 52 kg)
6 Pull-ups
5 Chest-to-bar Pull-ups
4 Bar Muscle-ups
4 Deadlift (70 / 52 kg)
3 Power Clean (70 / 52 kg)
2 Power Snatch (70 / 52 kg)
4 Pull-ups
3 Chest-to-bar Pull-ups
2 Bar Muscle-ups

Level 2 :	For time (12 minute cutoff):
	8 Deadlift (50 / 30 kg)
	7 Power Clean (50 / 30 kg)
	6 Power Snatch (50 / 30 kg)
	21 Chest-to-bar Pull-ups
	6 Deadlift (50 / 30 kg)
	5 Power Clean (50 / 30 kg)
	4 Power Snatch (50 / 30 kg)
	15 Chest-to-bar Pull-ups
	4 Deadlift (50 / 30 kg)
	3 Power Clean (50 / 30 kg)
	2 Power Snatch (50 / 30 kg)
	9 Chest-to-bar Pull-ups
Level 1 :	For time (12 minute cutoff):
	8 Deadlift (30 / 17.5 kg)
	7 Power Clean (30 / 17.5 kg)
	6 Power Snatch (30 / 17.5 kg)
	21 Pull-ups
	6 Deadlift (30 / 17.5 kg)
	5 Power Clean (30 / 17.5 kg)
	4 Power Snatch (30 / 17.5 kg)
	15 Pull-ups
	4 Deadlift (30 / 17.5 kg)
	3 Power Clean (30 / 17.5 kg)
	2 Power Snatch (30 / 17.5 kg)
	9 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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ATTENTION CFR PARENTS: It has been brought to our attention by local health care providers that locally there has been an outbreak of different illnesses such as pertussis, the flu, and chicken pox in vaccinated kids. We would like to remind you to please NOT bring your children if they are sick so that we can avoid spreading these illnesses throughout our community.  If we take the proper precautions, we can keep everyone healthy and we want ALL of our members to stay healthy!

Friday, July 25, 2014

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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

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Thursday, July 24, 2014

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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

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Wednesday, July 23, 2014

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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 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

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Tuesday, July 22, 2014

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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

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Monday, July 21, 2014

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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 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

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Friday, July 18, 2014

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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

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Thursday, July 17, 2014

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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

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Wednesday, July 16, 2014

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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

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2014-Regionals@theRock from CrossFit Rockwall on Vimeo.

Tuesday, July 15, 2014

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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

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