CrossFit Rockwall

Merry Christmas!

Have a safe & happy holiday!
- Mary & Mike -

Ashley Does Angie...as Rx'd!

This morning Ashley completed the entire workout "Angie" in 36 minutes, 11 seconds!
This is the first time she has been able to do the full workout.

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

She lost some skin to the pull-up bar, but kept going anyhow. Great job, Ashley!

 

Gettin' Some Air

In teams of two, complete 50-30-20 reps of:

Burpees
Double-unders

Tips on scaling this workout: You may do 10 single-unders in place of each double under and decrease the reps to 30-20-10. Also, you can do modified push-ups for the burpees or skip the push-up portion all together.

Results:

Ashley & Justin Richard & Dave Mary & Dustin Jim & Adam

10:35 10:47 10:58 11:30

Thanks everyone for coming out...
especially the guys from Omaha!

 

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This Saturday's workout was completed in teams of 2:

8 rounds, for time:
Run 400m
20 Push-ups
20 Squats
20 Bench Jumps
20 Sit-ups

Each team member completed 4 full rounds. Only one team member could be running at a time (one started with the run, the other with the exercises). If the runner got back before the other team member was done with all 80 reps, they would help their team member finish before starting their own round of exercises. Exercises could be done in any order and partitioned.

Tips on scaling this workout: Do modified push-ups and scale squats as needed. You can also do lower jumps. Additionally, you can decrease the number of reps of each exercise and shorten the run distance.

Results:
Mike & JJ     18:27