At CrossFit Rockwall, we specialize in personal and group training for all fitness levels. Our short and intense workouts are fun and are much more effective than spending hours on a treadmill or weight machines. Come try one of our workouts and see the difference yourself!
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Complete as many rounds in 20 minutes as you can of:
15 reps Clean and Jerk, 95 lbs (guys) / 65 lbs (gals)
Run 400 meters
Beginner: Complete as many rounds in 10 minutes as you can using PVC pipe or light weight on the clean & jerk, focusing on form, and 200 meter walk/jog.
Intermediate: Complete as many rounds in 20 minutes as you can using 45 lb (guys) or 35 lb (gals) on the clean & jerk.
Post number of rounds and modifications to comments.
Rest Day!
Join our Memorial Day fundraiser!
What: Trevor Win'E Memorial Day Challenge
When: Saturday, May 24th
Where: CrossFit Rockwall
Who: Everyone! The workout will be completely scalable to ALL fitness levels.
What: Click here to find out what the workout will be!
No park workout today, but here's a quick one you can do at home:
Tabata burpees
Tabata: 20 seconds of work, followed by 10 seconds of rest. Repeat 8 times, for a total of 4 minutes for each exercise. Your score is the lowest number of reps in any round, so the goal is to stay consistent (for example if you got 5-5-6-7-4-7-6-6 push-ups, your score is 4).
Then,
Work on your handstands - against a wall or freestanding!
Some tips:
Handstand Development, Roger Harrell...[wmv][mov]
Headstand Intro, Roger Harrell...[wmv][mov]
And, some things to work up to:
Playing With Handstands, Jeff Tucker...[wmv][mov]
Handstand Games, Roger Harrell...[wmv][mov]
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Beginner: Jog or walk 400 meters (or for 2 minutes) and do sets of 25 sit-ups and back extensions/good mornings.
Intermediate: Jog or walk the 800's (or for 4 minutes) and do sets of 35 sit-ups and back extensions/good mornings.
Post time and modifications to comments.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Beginner: Reduce time to 10 minutes.
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Beginner: Do Cindy.
Post your choice of girls and rounds completed to comments.
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