|
|
Shop our Amazon Store or click below to support our new equipment fund!
CrossFit Rockwall, LLC
©
2011
« March 2008 | Main | May 2008 »
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Beginner: Complete as many rounds in ten minutes as you can using PVC or light weight thrusters and jumping or assisted pull-ups.
Intermediate: Complete as many rounds in twenty minutes as you can using 35-45 pound thrusters and jumping or assisted pull-ups as needed.
Post rounds completed and modifications to comments.
"Christine"
3 rounds, for time:
500 meter row
12 Deadlifts, bodyweight
21 Box jumps, 20 inches
Beginner: Complete 3 rounds of 250 meter row, PVC deadlifts and 8-10" box steps. Click here to see how to properly scale box jumps.
Intermediate: Complete 3 rounds of 500 meter row, 75% BW deadlifts and 15" box jumps.
No rower? Run/jog/walk 400 meters (200 meters for beginners) instead.
Post time and modifications to comments.
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
Beginner: Complete 5 rounds of PVC hang power snatch and 200 meter walk/jog. Watch hang power snatch video here.
Intermediate: Complete 5 rounds of 45 pound hang power snatch and 400 meter run.
One method of finding your snatch grip is to bend elbow 90 degree as shown in the photo. Where your hands fall on the bar is where your grip should be.
Post time and modifications to comments.
Split up into two teams. Each team earns as many points as possible by completing the following two 10 minute circuits:
| Circuit 1 - 10 minutes 15 Wall Ball Shots = 1 point 200m Run = 1 point 15 Jumping Squats= 1 point 15 Push-ups= 1 point 25 Sit-ups= 1 point |
Circuit 2 - 10 minutes |
Tips on scaling this workout: Reduce the number of reps of each exercise or reduce circuit time to 5 minutes. See tips on scaling common exercises here.
Results:
| Sally Jo, Brian, Colby & Mike Abby, Dustin & JJ |
Circuit 1: 44 points, Circuit 2: 36 points |
Tie game today!
Click here to see all photos!
Weighted pull-ups 1-1-1-1-1-1-1 reps
Beginner: Work on getting that first real pull-up!
Intermediate: If you can't get consecutive pull-ups yet, work on your strict pull-ups with no weight.
Then,
Double-under and handstand push-up practice! Have some fun with it!
Double-under Progression video: [wmv] [mov]
Handstand Push-up Variations video: [wmv]
Handstand Push-up Progression video: [wmv] [mov]
Shoulder Press 3-3-3-3-3 reps
Then,
AMRAP, 10 minutes:
10 Knees to elbows
10 Good mornings
Beginner: Use light weight on the shoulder presses and work on form. Do knees to chest or just bring knees waist high instead of to elbows and do good mornings with PVC pipe.
Post shoulder press weights and number of rounds to comments.
4 rounds:
25 Jumping squats, 45 lbs (guys)/35 lbs (gals)
500 meter row, for time
Complete jumping squats followed immediately by 500 meter row. Rest 2-3 minutes between rounds.
Beginner: Complete 15-25 regular or scaled squats, followed by 250 meter rows.
Intermediate: Complete 25 unweighted jumping squats, followed by 500 meter rows.
No rower? Run/jog/walk 200 (beginner) or 400 meters instead. Not sure of your distance? Pick a route and try to keep your times roughly the same on all four rounds.
Post row times to comments.
Rest Day!
Last weekend I got my Level II CrossFit Certification at CrossFit Coronado! Here's me and Nicole, from CrossFit HQ.
Grab a partner and complete as many rounds as possible in 20 minutes of:
10 Burpees [wmv]
20 Push-ups
30 Jumping Squats
40 Sit-ups
200 meter run
Split up the exercises between partners however you choose, but both have to complete the run portion. Click the links on each exercise to see how to scale them to your ability.
Results:
| JJ & George Liz & Mike Sara & Ashley |
8 rounds + 10 burpees |
Great job everyone and thanks for coming out!
Click here to see all the pictures!
Three rounds, for time:
1000 meter row
50 Sit-ups
50 Good mornings
Beginner: Complete 3 rounds of 500 meter rows, 25 sit-ups and 25 good mornings
Intermediate: Complete 3 rounds of 1000 meter rows, 35 sit-ups and 35 good mornings
No rower? Sub sumo deadlift high pulls at a light weight. 1000 meters = 100 high pulls, 500 meters = 50 high pulls.
Post time and modifications to comments.
21-15-12-9 reps, for time:
Wall Ball, 20 lb ball
Pull-ups
Beginner: Use a 6 lb medicine ball and scale pull-ups as needed.
Intermediate: Use an 8-10 lb medicine ball and scale pull-ups as needed.
Post time and modifications to comments.
The bottom of your wall balls should look like this! --------->
