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CrossFit Rockwall, LLC
©
2011
WOD
5 rounds for max meters: (with a partner)
2 minute Row
*one round is both partners completing a 2 minute Row
**while one partner is rowing, the other is holding a plank, alternating each 30 seconds between front, right-side, front, left-side
Accessory
4 Rounds Not For Time:,
8 1-arm DB Row, choose weight (3 second hold at the top)
12 Hand-release Push-ups
Post number of meters on the WOD to comments.
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LIFT
Back Squat
Rx - Pause Back Squat (3 second pause) - 3x3 reps (60%+)
- Back Squat - 3x5 reps (85% of PBS)
L2 - Pause Back Squat (3 second pause) - 3x3 reps (60%+)
- Back Squat - 3x5 reps (85% of PBS)
L1 - Pause Back Squat (3 second pause) - 3x3 reps
- Back Squat - 3x5 reps (85% of PBS)
WOD
8 minute AMRAP:
6 Strict handstand Push-ups
8 Deadlifts (110 / 60kg)
6 Box Jumps (30 / 24")
| Level 2 : | 8 minute AMRAP: |
| 6 Strict handstand Push-ups, scaled | |
| 8 Deadlifts (85 / 45kg) | |
| 6 Box Jumps (24 / 20") | |
| Level 1 : | 8 minute AMRAP: |
| 6 strict DB Shoulder Press, choose weight | |
| 8 Deadlifts (70 / 35kg) | |
| 6 Box Jumps (20 / 16") |
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Reality Winner proves CrossFit women can leak more than just urine.
FREE Workout - every class period
FREE WOD
15 minute AMRAP: (with partner)
15 DB Box Step-ups (24 / 20")
12 Wall Balls (20 / 14lb)
9 Chest-to-bar Pull-ups
*partner A will complete a round, then partner B will complete a round. Partners will continue in this fashion for 15 minutes.
| Level 2 : | 15 minute AMRAP: (with partner) |
| 15 DB Box Step-ups (20 / 16") | |
| 12 Wall Balls (14 / 10lb) | |
| 9 Pull-ups | |
| Level 1 : | 15 minute AMRAP: (with partner) |
| 12 Box Step-ups (16") | |
| 9 Wall Balls (14 / 10lb) | |
| 6 Ring Rows |
Accessory
2 Rounds Not For Time:
15 GHD Sit-ups
30 second top of Ring Dip hold
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Free workout during every class period today. Bring a friend to workout with you.
LIFTS - Rx
Clean Segment Pull (1", knee, hip, finish) + Clean Pull - 4x1 rep (90%)
Clean & Jerk - 5x (3+1) reps (70%)
Snatch Balance - 5x3 reps
LIFTS - Master’s Rx
Clean Segment Pull (1", knee, hip, finish) + Clean Pull - 4x1 rep (90%)
Clean & Jerk - 5x (3+1) reps (70%)
Snatch Balance - 5x3 reps
LIFTS - L1
Clean Segment Pull (1", knee, hip, finish) + Clean Pull - 4x1 rep
Power Clean + Front Squat - 5x3 reps
Snatch Balance - 5x3 reps
WOD
5 minute AMRAP:
3 shuttle sprints
5 strict Ring Dips
30 second wall facing handstand hold
| Level 2 : | 5 minute AMRAP: |
| 3 shuttle sprints | |
| 5 strict Ring Dips, scaled | |
| 30 second wall facing handstand hold | |
| Level 1 : | 5 minute AMRAP: |
| 3 shuttle sprints | |
| 5 strict Ring Dips, scaled | |
| 30 second DB Overhead hold, choose weight |
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Man ruins family vacation by constantly attempting handstand photos.
LIFT
Snatch
Rx - Heavy Single (after 60%, go up 3-5% each rep)
L2 - Heavy Single (after 60%, go up 3-5% each rep)
L1 - Power Snatch + Overhead Squat (2 second pause in bottom) - 5x3 reps
WOD
3 Rounds For Time:
7 Power Snatches (70 / 35kg)
400 meter run
2 Rope Climbs
| Level 2 : | 3 Rounds For Time: |
| 7 Power Snatches (50 / 25kg) | |
| 400 meter run | |
| 1 Rope Climb | |
| Level 1 : | 3 Rounds For Time: |
| 7 Power Snatches (30 / 15kg) | |
| 200 meter run | |
| 5 Rope Pulls |
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Woman suffers from extreme bulkiness after first week of CrossFit training.
Rockwall Weightlifting Club - 6 pm
Yoga for CrossFit - 6 pm
LIFT
Clean & Jerk
Rx - Power Clean + Front Squat + Clean + Jerk (3 second pause in split) - 5 sets (60%, 65% x2, 70% x2)
L2 - Power Clean + Front Squat + Clean + Jerk (3 second pause in split) - 5 sets (60%, 65% x2, 70% x2)
L1 - Power Clean + Front Squat - 5x3 reps
WOD
5 Rounds For Time:
50 Double-unders
10 Push Jerks (75 / 45kg)
| Level 2 : | 5 Rounds For Time: |
| 25 Double-unders | |
| 10 Push Jerk (55 / 30kg) | |
| Level 1 : | 5 Rounds For Time: |
| 15 Double-unders or 30 singles | |
| 10 Push Jerk (40 / 22.5kg) |
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Join us July 22 for Weightlifting Daze, a USAW sanctioned Weightlifting Meet that is a State Meet Qualifying Event.
WOD
For Time: (1 minute on / 1 minute off)
75 Pull-ups
75 Thrusters (43 / 30kg)
75 Calorie Row
| Level 2 : | For Time: (1 minute on / 1 minute off) |
| 60 Pull-ups, scaled | |
| 60 Thrusters (30 / 25kg) | |
| 60 calorie Row | |
| 3 Rounds Not For Time: | |
| 8 strict knees-to-chest or knees-to-elbows | |
| 12 KB Russian twist, 6 each way | |
| Level 1 : | For Time: (1 minute on / 1 minute off) |
| 45 Pull-ups, scaled | |
| 45 Thrusters (25 / 17.5kg) | |
| 45 calorie Row |
Accessory
3 Rounds Not For Time:
8 strict Toes-to-bar
12 KB Russian twist, 6 each way
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LIFTS - Rx
Push Press + Jerk BTN + Jerk (5 second pause in split) - 5 sets (60%, 65% x4)
Jerk Dip Squat - 5x3 reps (100%)
Pause Back Squat (3 second pause) - 3x3 reps (60%+)
LIFTS - Master’s Rx
Push Press + Jerk BTN + Jerk (5 second pause in split) - 5 sets (60%, 65% x4)
Jerk Dip Squat - 5x3 reps (100%)
Pause Back Squat (3 second pause) - 3x3 reps (60%+)
LIFTS - L1
Push Press + Power Jerk - 5x3 reps
Jerk Dip Squat - 5x3 reps
Back Squat - 3x5 reps
WOD
3 Rounds For Time:
10 jumping lunges, each leg
10 Rower seat Rollouts
| Level 2 : | 3 Rounds For Time: |
| 10 walking lunges, each leg | |
| 10 Rower seat Rollouts |
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LIFT
Snatch
Rx - Power Snatch + OHS + Snatch (2 second pause in bottom) - 5 sets (60%, 65% x4)
L2 - Power Snatch + OHS + Snatch (2 second pause in bottom) - 5 sets (60%, 65% x4)
L1 - Power Snatch + Overhead Squat (2 second pause in bottom) - 5x3 reps
WOD
For Time: (15 minute time cap)
50-35-20
Burpees
Overhead Squats (20 / 15kg)
| Level 2 : | For Time: (15 minute time cap) |
| 40-30-20 | |
| Burpees | |
| Overhead Squats (15 / 12.5kg) | |
| Level 1 : | For Time: (15 minute time cap) |
| 30-20-10 | |
| Burpees | |
| Overhead Squats (10 / 5kg) |
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WOD
"Fight Gone Bad"
3 Rounds For Reps:
Wall Balls (20 / 14lb)
Sumo Deadlift High-pull (34 / 25kg)
Box Jumps (20 / 16")
Push Press (34 / 25kg)
Calorie Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the Rower where each calorie is one point.
| Level 2 : | 3 Rounds For Reps: |
| Wall Balls (14 / 10lb) | |
| Sumo Deadlift High-pull (30 / 22.5kg) | |
| Box Jumps (18 / 16") | |
| Push Press (30 / 22.5kg) | |
| Calorie Row | |
| Level 1 : | 3 Rounds For Reps: |
| Wall Balls (10 / 6lb) | |
| Sumo Deadlift High-pull (25 / 15kg) | |
| Box Jumps (16") | |
| Push Press (25 / 15kg) | |
| Calorie Row |
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Compare to December 30, 2015.
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Rockwall Weightlifting Club - 6 pm
Yoga for CrossFit - 6-6:30 pm
LIFT
Rx - Push Press + Jerk BTN + Jerk (5 second pause in split) - 5 sets (60%, 65% x4)
Master’s Rx - Push Press + Jerk BTN + Jerk (5 second pause in split) - 5 sets (60%, 65% x4)
L1 - Push Press + Jerk - 5x3 reps
WOD
Every 2 minutes For 5 rounds:
100 meter spint
5 strict Pull-ups
10 DB Power Cleans (50 / 30lb)
| Level 2 : | Every 2 minutes For 5 rounds: |
| 100 meter spint | |
| 5 strict Pull-ups, scaled | |
| 10 DB Power Cleans, choose weight | |
| Level 1 : | Every 2 minutes For 5 rounds: |
| 100 meter spint | |
| 5 strict Pull-ups, scaled | |
| 5 DB Power Cleans, choose weight |
Accessory
2 Rounds Not for Time:
15 Sit-ups
30 second side plank, each side
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WOD
For Time:
800 meter run
50 burpee Box Jump overs (24 / 20")
30 Power Snatch (61 / 35kg)
800 meter run
| Level 2 : | For Time: |
| 600 meter run | |
| 50 burpee Box Jump overs (20 / 16") | |
| 30 Power Snatch (45 / 25kg) | |
| 600 meter run | |
| Level 1 : | For Time: |
| 400 meter run | |
| 30 burpee Box Jump overs (16") | |
| 20 Power Snatch (25 / 17.5kg) | |
| 400 meter run |
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LIFTS - Rx
Back Squat - Test for 1RM
Power Clean + Front Squat + Clean + Jerk (3 second pause in split) - 5 sets (60% x2, 65% x3)
Hang Snatch High Pull - 4x4 reps (80% x2, 85% x2)
LIFTS - Master’s Rx
Back Squat - Test for 1RM
Power Clean + Front Squat + Clean + Jerk (3 second pause in split) - 5 sets (60% x2, 65% x3)
Hang Snatch High Pull - 4x4 reps (80% x2, 85% x2)
LIFTS - L1
Back Squat - Heavy Single
Power Clean + Front Squat - 5x3 reps
Jerk - 5x3 reps
WOD
For Time:
200 Double-unders
*EMOM 15 second L-sit hold on Pull-up bar
| Level 2 : | For Time: |
| 100 Double-unders | |
| *EMOM 15 second knee-to-waist hold | |
| Level 1 : | For Time: |
| 75 Double-unders or 300 singles | |
| *EMOM 15 second hollow hold on bar |
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