CrossFit Rockwall

Three rounds for time of:
225 lb Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 lb Thruster, 15 reps

Beginners:
Scale the weight on the deadlifts and thrusters to a lighter weight or just use a PVC pipe if you are unfamiliar with the movements. Substitute regular push-ups or handstand holds for the handstand push-ups and do jumping pull-ups if you are unable to do them unassisted.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Beginners:
If you have not lifted enough to know where to start, work on the form of your lifts at a light weight.

"Grace"

135 pound Clean and Jerk, 30 reps (guys)
85 pound Clean and Jerk, 30 reps (gals)

Beginners:
Use 95 pounds, 65 pounds or broomstick as needed

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Beginners:
Complete as many rounds in 20 minutes as you can of:
5 Handstand holds
10 Assisted one legged squats
15 Jumping pull-ups

Ladder Relays in the Park

We split up into two teams for ladder relays. Each team completed as many rounds as possible in 20 minutes of:

10 Ring push-ups
2 in 2 out Agility ladder drill (20 foot ladder)
10 One-arm overhead squats (5 each arm, 10 or 15 lb dumbbell)
Lunge back to start (40 feet)

Tips on scaling this workout: Push-ups can be modified on the knees, or done without rings. Overhead squats can be performed with little or no weight.

 

Results:

JJ, Ashley, Ryan & Dawn Mike, Mary, Richard & Betty

30 1/2 rounds 34 3/4 rounds

More photos...

A Cold Saturday at the Park

We split up into two teams. Each team earned as many points possible by completing the following two 10 minute circuits:

Circuit 1 - 10 minutes 20 Sit-ups = 1 point 15 Push-ups = 1 point 10 Ring dips = 1 point 5 Clapping push-ups = 1 point 5 Handstand push-ups = 1 point

Circuit 2 - 10 minutes 20 Good mornings = 1 point 20 Squats = 1 point 15 Steps walking lunge = 1 point 10 Jumping squats = 1 point 400m run = 3 points

Tips on scaling this workout: Reduce the number of reps of each exercise or reduce circuit time to 5 minutes.

Results:

Mike & Dustin Ashley & Blair

Circuit 1: 38 points, Circuit 2: 40 points Circuit 1: 35 points, Circuit 2: 34 points

Vibrate Your Way Thin!

Madonna and Hilary Swank use one, it costs $4,500, and was featured in Health magazine. So it must work, right? Wrong! If you think standing around on a vibrating platform is going to get you in shape, you probably have issues beyond what I can address here. If you need a good laugh, check out this link:

Power Plate

If you are preparing your body to stand on a subway, this is your tool. But, if vibration training offered any real health benefits, wouldn't jackhammer operators be the healthiest people around?

What do CrossFitters think of this? Find out here: Opinions

It's All in the Cards

We split up into two teams of 5 people each. Each team member drew cards from a deck and did the prescribed exercise for the suit and the number of reps on the card. The first team to get through their deck twice won!

Diamonds = Sprint 50ft
Hearts = Mountain Climbers
Spades = Double Unders
Clubs = Ring Pull-ups
Aces = Team Burpees! When an ace was drawn, everyone on the team had to stop what they were doing and do 10 burpees.

Tips on scaling this workout: If you have less people or are doing it on your own, use one deck, half of a deck of cards, or just draw 13 cards.

Results:

JJ, David, Lauren, Ashley, Adam Mike, Chris, Amy, Richard, Dustin

25:30 25:45

Welcome to the WOD blog. WOD stands for workout of the day - we post a workout here every day.This is the workout that everyone at CrossFit Rockwall completes. Every workout is scaled for each individual and can be modified to meet anyone's fitness level.

• Read more on scaling our workouts here.
• Find our blog archives here.
• Bookmark this page: http://www.crossfitrockwall.com/crossfit_rockwall/blog_index.html

Park Workout

In teams of two, for time:

42 Burpees
Run 200m
42 Kettlebell or dumbbell swings (55lb, 35lb, or 20lb)
42 Box jumps onto rock wall (about 20-24")
Run 200m
30 Burpees
Run 200m
30 Kettlebell or dumbbell swings (55lb, 35lb, or 20lb)
30 Box jumps onto rock wall (about 20-24")
Run 200m
18 Burpees
Run 200m
18 Kettlebell or dumbbell swings (55lb, 35lb, or 20lb)
18 Box jumps onto rock wall (about 20-24")

Tips on scaling this workout: Decrease number of reps of each exercise 21, 15 & 9 or 15, 10 & 5.  Instead of running 200m, walk or jog 100m.

Results:

Ashley & David Adam & Dustin Mike & JJ

14:52 19:43 14:07

Great job everyone!

 

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