CrossFit Rockwall

Tuesday, August 22, 2017

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LIFT-RX
2-position Clean (floor, mid-thigh) - 4 sets (75% x2, 80% x2)
Clean Deadlift - 5x5 reps (105%)
Front Squat - 1x5 reps (75%), 2x4 reps (80%), 2x3 reps (85%)

LIFT-L2
2-position Clean (floor, mid-thigh) - 4 sets (75% x2, 80% x2)
Clean Deadlift - 5x5 reps (105%)
Front Squat - 5x5 reps (75%)

LIFT-L1
Press - 5x5 reps (+1-2 kg from last week)
Deadlift - 5x5 reps (+2-5 kg from last week)
- Front Squat - 5x5 reps (+2-5 kg from last week)

WOD
2 Rounds For Time:
5 Turkish get-up situps, both arms
10 second L-sit hold
20 second GHD superman hold

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Monday, August 21, 2017

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LIFT
Rx - 2-position Snatch (floor, mid-thigh) - 4 sets (75% x2, 80% x2)
L2 - 2-position Snatch (floor, mid-thigh) - 4 sets (75% x2, 80% x2)
L1 - Overhead Squat - 5x5 reps

WOD
"Jackie"
For Time:
1000 Meter Row
50 Thrusters (20 / 15kg)
30 Pull-ups

Level 2 :	For Time:
	1000 Meter Row
	50 Thrusters, scale if needed
	30 Pull-ups, scaled
Level 1 :	For Time:
	1000 Meter Row
	21Thrusters
	15 Pull-ups, scaled

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

Compare to August 8, 2016.

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Friday, August 18, 2017

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WOD
"Deja Vu"
For Time:
21-15-9 of :
Power Snatches (61 /43kg)
GHD Sit-ups
Then, right into
21-15-9 of
Bar-facing Burpees
Toes-to-bar

Level 2 :	For Time:
	21-15-9 of :
	Power Snatches
	GHD Sit-ups
	Then, right into
	21-15-9 of
	Bar-facing Burpees
	Toes-to-rings
Level 1 :	For Time:
	15-12-9 of:
	Power Snatches (61 /43kg)
	ABmat Sit-ups
	Then, right into
	15-12-9 of:
	Bar-facing Burpees
	Knees-to-chest or Knees-to-waist

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Thursday, August 17, 2017

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Rockwall Weightlifting Club - 6 pm

LIFT
Back Squat
Rx - Back Squat - 4x5 reps (75%, 80% x3), 1x3 reps (83%), 1x4 reps (80%)
L2 - Back Squat - 5x5 reps (75%)
L1 - Back Squat - 5x5 reps (+2-5 kg)

WOD
3 Rounds:
400 Meter Run
*rest 30 seconds between rounds

Level 2 :	3 Rounds:
	400 Meter Run
	*rest 30 seconds between rounds
Level 1 :	3 Rounds:
	300 Meter Run
	*rest 30 seconds between rounds

Accessory
2 Rounds Not For Time:
8 Back Extensions
6 Ballistics Push-ups to Plates

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Wednesday, August 16, 2017

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WOD
"Van Brunt"
For Time:
7 Rope Climbs
Then, 7 Rounds of:
3 Power Cleans (80 / 45kg)
18 Wall Balls (20 /14lb)
100 Meter Sprint

Level 2 :	For Time:
	4 Rope Climbs
	Then, 7 Rounds of:
	3 Power Cleans (55 / 35kg)
	18 Wall Balls (14 / 10lb)
	100 Meter Sprint
Level 1 :	For Time:
	15 Rope Pulls
	Then, 7 Rounds of:
	3 Power Cleans (35 / 22.5kg)
	12 Wall Balls (10 / 6lb)
	100 Meter Sprint

Post time on the WOD to comments.

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Today is Richard Van Brunt’s 3-year Anniversary WOD!!

Tuesday, August 15, 2017

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LIFTS - Rx
Snatch Pull - 5x5 reps (93%)
Snatch Push Press - 5x5 reps (75%)
Back Squat - 2x5 reps (65%, 70%), 1x4 reps (75%), 2x3 reps (80%)

LIFTS - L2
Snatch Pull - 5x5 reps (93%)
Snatch Push Press - 5x5 reps (75%)
Back Squat - 5x4 reps (75%)

LIFTS - L1
Press - 5x5 reps (+1-2 kg from last week)
Deadlift - 5x5 reps (+2-5 kg from last week)
Front Squat - 5x5 reps (+2-5 kg from last week)

WOD
5-4-3-2-1 For Time of:
Hollow Rocks x 2
Strict Pull-ups

Level 2 :	5-4-3-2-1 For Time of:
	Hollow Rocks x 2
	Strict Pull-ups, scaled

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

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Monday, August 14, 2017

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LIFT
Clean & Jerk
Rx - 3-position Clean (floor, knee, mid-thigh) - 5 sets (70% x2, 75% x3)
L2 - 3-position Clean (mid-thigh, knee, floor) - 5 sets (70% x2, 75% x3)
L1 - 3-position Clean (mid-thigh, knee, floor) - 5 sets

WOD
"Mr. Coffee"
8 Minute AMRAP:
3 Back Squats (105 / 50kg)
9 Handstand Push-ups
15 Double-unders

Level 2 :	8 Minute AMRAP:
	3 Back Squats (75 / 40Kg)
	9 Push-ups, scaled
	10 Double-unders
Level 1 :	8 Minute AMRAP:
	3 Back Squats (50 / 35Kg)
	9 Db Strict Shoulder Press, choose weight
	5 Double-unders

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This is Brett’s 3-year Anniversary WOD!!

Friday, August 11, 2017

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WOD
Every 6 minutes For 3 rounds:
600 meter Row
30 Double-unders
15 Knees-to-elbows

Level 2 :	Every 6 minutes For 3 rounds:
	600 meter Row
	15 Double-unders
	15 Knees-to-elbows
Level 1 :	Every 6 minutes For 3 rounds:
	400 meter Row
	5 Double-unders or 20 singles
	15 Knees-to-chest or knees-to-waist

Accessory
3 rounds not for time:
20 second L-sit

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Thursday, August 10, 2017

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Rockwall Weightlifting Club - 6 pm

LIFT
Rx - Back Squat - 3x6 reps (65%, 70%, 75%), 2x5 reps (80%)
L2 - Back Squat - 5x5 reps (70%)
L1 - Back Squat - 5x5 reps

WOD
3 Rounds For Time:
35 Air Squats
21 Abmat Sit-ups
7 Muscle-ups

Level 2 :	3 Rounds For Time:
	35 Air Squats
	21 Abmat Sit-ups
	7 Chest-to-bar + 7 Ring Dips
Level 1 :	3 Rounds For Time:
	25 Air Squats
	15 Abmat Sit-ups
	5 Strict Pull-ups + 5 Push-ups

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Wednesday, August 9, 2017

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WOD
"CFR 10"
For Time 10-9-8-7-6-5-4-3-2-1 of:
Cluster (52 / 34kg)
Pull-up
*one Rope Climb after each set

Level 2 :	For Time 10-9-8-7-6-5-4-3-2-1 of:
	Cluster (43 / 27.5kg)
	Pull-up, scaled
	*one Rope Climb after each set
Level 1 :	For Time 10-9-8-7-6-5-4-3-2-1 of:
	Cluster (30 / 20kg)
	Pull-up, scaled
	*one Rope Climb after each set

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Compare to August 1, 2016.

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Today is our 10-year anniversary workout!

Tuesday, August 8, 2017

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LIFTS - Rx
Jerk - 5x3 reps (75%)
Clean Pull - 5x5 reps (93%)
Front Squat - 1x6 reps (65%), 2x5 reps (70%, 75%), 2x3 reps (80%)

LIFTS - L2
Jerk - 5x3 reps (75%)
Clean Pull - 5x5 reps (93%)
Front Squat - 5x5 reps (70%)

LIFTS - L1
Press - 5x5 reps
Deadlift - 5x5 reps
Front Squat - 5x5 reps

WOD
Tabata Mash-up for 6 minutes:
GHD Sit-ups
Goodmornings, barbell
Jumping Lunges
*The tabata mash-up interval is 20 sec of work, followed by 10 sec rest. Swith each interval for 6 minutes

Level 2 :	Tabata Mash-up for 6 minutes:
	Abmat Sit-ups
	Goodmornings, barbell
	Walking Lunges
	*The tabata mash-up interval is 20 sec of work, followed by 10 sec rest. Swith each interval for 6 minutes

Post loads on the lifts and number of reps on the WOD to comments.

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Join us tomorrow for CrossFit Rockwall’s 10-year anniversary workout!

Monday, August 7, 2017

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LIFT
Snatch
Rx - 3-position Snatch (floor, knee, mid-thigh) - 5 sets (70% x2, 75% x3)
L2 - 3-position Snatch (mid-thigh, knee, floor) - 5 sets (70% x2, 75% x3)
L1 - Overhead Squat - 5x5 reps

WOD
8 Minute AMRAP:
5 1-arm DB Power Clean, right side (50 / 30lb)
5 1-arm DB Push Jerk, right side (50 / 30lb)
5 1-arm DB Power Clean, left side (50 / 30lb)
5 1-arm DB Push Jerk, left side (50 / 30lb)
15 Box Jump Overs (24 / 20")

Level 2 :	8 Minute AMRAP:
	5 1-arm DB Power Clean, right side (30 / 20lb)
	5 1-arm DB Push Jerk, right side (30 / 20lb)
	5 1-arm DB Power Clean, left side (30 / 20lb)
	5 1-arm DB Push Jerk, left side (30 / 20lb)
	15 Box Jump Overs (20 / 16")
Level 1 :	8 Minute AMRAP:
	5 1-arm DB Power Clean, right side
	5 1-arm DB Push Jerk, right side
	5 1-arm DB Power Clean, left side
	5 1-arm DB Push Jerk, left side
	10 Box Jump Overs (16")

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Join us on Wednesday for CrossFit Rockwall’s 10-year anniversary workout!

Friday, August 4, 2017

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WOD
4 Rounds
4 Minute AMRAP:
20 Burpee Box Jumps (24 / 20")
10 Toes-to-bar
Remaining AMRAP of Power Snatches (61 / 43kg)
*2 minute rest between rounds

Level 2 :	4 Rounds
	4 Minute AMRAP:
	20 Burpee Box Jumps (20 / 16")
	10 Toes--to-rings
	Remaining AMRAP of Power Snatches (43 / 25kg)
	*2 minute rest between rounds
Level 1 :	4 Rounds
	4 Minute AMRAP:
	10 Burpee Box Jumps (16")
	10 knees to chest or knees to waist
	Remaining AMRAP of Power Snatches (25 / 17.5kg)
	*2 minute rest between rounds

Accessory
3 Rounds Not For Time:
6 / 6 DB Reverse Lunge to Single Leg Deadlift
8 Strict Pull-ups

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Thursday, August 3, 2017

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Rockwall Weightlifting Club - 6 pm

LIFT
Back Squat
Rx - 3x6 reps (60%, 65%, 70%), 2x4 reps (75%)
L2 - 3x6 reps (60%, 65%, 70%), 2x4 reps (75%)
L1 - 5x6 reps

WOD
8 Minute EMOM:
30 Double-unders
8 Shoulder-to-overhead (52 / 30kg)

Level 2 :	8 Minute EMOM:
	20 Double-unders
	8 Shoulder-to-overhead (45 / 25kg)
Level 1 :	8 Minute EMOM:
	10 Double-unders or 25 Singles
	8 Shoulder-to-overhead (30 / 15kg)

Post load on the lift and number of reps completed on the WOD to comments.

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