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CrossFit Rockwall, LLC
©
2011
« February 2008 | Main | April 2008 »
"Fran"
21-15- and 9 reps, for time of:
Thruster, 95 lbs (guys)/65 lbs (gals)
Pull-ups
Beginner: Complete 15-12-9 reps of 10-15 lb thrusters and jumping or assisted pull-ups.
Intermediate: Complete 21-15-9 reps of 15-35 lb thrusters, using jumping or assisted pull-ups if needed.
See if you can beat these kids.
Post time and modifications to comments.
Rest Day!
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We had one team of 5 today. As a team, we completed the following, rotating exercises every minute:
150 Ring Dips (or jumping ring dips)
200 Sumo Deadlift High Pull, 1 pood kettlebell
250 Broad Jumps
300 Jumping Squat
350 Steps Walking Lunge
Results:
Mike, Ashley, Colby, George, David 16:52
Great job, guys! Thanks for coming out!
Click here to see all pictures.
AMRAP 10 minutes:
5 Deadlift
5 Hang Power Clean
5 Push Jerk
Beginners/Intermediate/Advanced: Pick a weight that you can maintain perfect form on each exercise. Click on each exercise link for a video demonstration.
Then,
Work on your L-sits or tuck sits on rings, parallettes or the edge of a chair. See how long you can hold it.
Post number of rounds, weight, and max L-sit or tuck sit time to comments.
"Helen"
Three rounds, for time:
Run 400 meters
21 Kettlebell swings (guys: 1.5 pood or 55 lb dumbbell, girls: 1 pood or 35 lb dumbbell)
12 Pull-ups
Beginner: Complete three rounds of 200m jog/walk, 21 swings with 10-15 lbs and 12 jumping or assisted pull-ups.
Intermediate: Complete three rounds of 400m run, 21 swings with 15-35 lbs and 12 pull-ups.
Post time and modifications to comments.
Clean & Jerk 1-1-1-1-1-1-1
Focusing on form, work up to your max clean & jerk using sets of one.
Beginners: Use a PVC pipe and work on your clean & jerk form.
Video - Clean & Jerk - This video shows a split jerk, which is more stable for higher loads, but not required.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Beginner: Complete 3 rounds of 10 pull-ups, 15 push-ups, 20 sit-ups and 25 squats. Click on the exercise links to find scaled versions of each.
Intermediate: Complete 5 rounds of 10 pull-ups, 15 push-ups, 20 sit-ups and 25 squats.
Post times and modifications to comments.
"Worm"
4 rounds, for time:
Weighted Pull-up, 25% bodyweight, 15 reps
Overhead Squats, 50% bodyweight, 15 reps
Row 500m or Run 400m
Maniac Muscle-ups, 5 reps
A maniac muscle-up is one full muscle-up with two added dips at the top. If you don't have rings or can't do a muscle-up yet, substitute 4 pull-ups and 4 dips for each one.
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Beginners: Do unweighted pull-ups (jumping or assisted if needed), use light weight or just a PVC pipe on the overhead squats and sub pull-ups/dips for muscle-ups.
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Last week, a Marine pilot instructor and student died in a T-34 crash in Alabama. The instructor, Major David "Worm" Yaggy, was a Huey pilot with one tour in Afghanistan and two tours of duty in Iraq. Click here to read more...
Be sure and post your time to the comments
Complete in teams of two.
2 rounds, for time:
50 Sprawl Ball
50 Jumping Sit-ups
50 Mountain Climbers
50 Squats
50 Double Unders (or 250 single unders)
Results:
| Mike & Betty Liz & Time Dana & John JJ & Colby |
19:00 |
Click HERE to view all pictures
For time:
15 Exercise A
1 Exercise B
13 Exercise A
3 Exercise B
11 Exercise A
5 Exercise B
9 Exercise A
7 Exercise B
7 Exercise A
9 Exercise B
5 Exercise A
11 Exercise B
3 Exercise A
13 Exercise B
1 Exercise A
15 Exercise B
Where Exercise A is your biggest weakness and Exercise B is your second biggest weakness. For example, you could use handstand push-ups and L pull-ups or box jumps and push-ups. Pick your weaknesses and start to improve them!
Post time and exercises to comments.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Beginners: Walk/jog 200 or 400 meters (or 2-4 minutes if you can't measure the distance) and do jumping or assisted pull-ups.
Post number of pull-ups completed for each round to comments.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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.
Beginners: Pace yourself and use less weight on each exercise. Box Jumps can be scaled to box steps, or jumps to a lower height. Again, thrusters can be used in place of wall ball. If you don't have a rowing machine you can walk, jog or jump rope in place (this will be harder to quantify, so you may need to skip scoring this one).
Add your points and post them to comments.
5 rounds, for time:
12 One-arm dumbbell snatches, left arm, 35 lbs
12 One-arm dumbbell snatches, right arm, 35 lbs
12 Wall ball shots, 20 lb ball
12 Burpees
Beginners: Scale the weight on the dumbbell snatches (5 lbs, 15 lbs, or 25 lbs) and use a lighter weight on the wall ball (6, 8 or 10 lbs). You may also do "power" snatches, which do not land in a full squat if your flexibility limits you. Instead, catch the snatch in a quarter squat. No room to do wall ball? Substitute thrusters instead (1:1 ratio). You may also scale the number of rounds to 3 or 4.
Post time and modifications to comments.
