CrossFit Rockwall

No park workout today - we're on our way back from Atlanta. If there is a workout you missed this week - do it today!

You have two wonderful choices today!

4 rounds, for time:
Run 400 meters OR Row 500 meters
50 Air squats

Beginner: Complete 4 rounds of 200 meter jog/walk and 25 air squats.

OR

For time:
Run 1 mile, rotating 1 minute of running and 1 minute of walking lunges.

Beginner: Walk/jog 1 mile, rotating 2 minutes of walk/jog with 1 minute of walking lunges.

Post workout choice and time to comments.

"Blackjack"
For time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Sit-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Push-ups

Do 21 sit-ups and 1 push-up, then 20 sit-ups and 2 push-ups, then 19 sit-ups and 3 push-ups...continuing until you get to 1 sit-up and 21 push-ups.

Beginner: Start at 11 and work down to one. (11 sit-ups and 1 push-up, then 10 sit-ups and 2 push-ups...until you get to 1 sit-up and 11 push-ups). Scale push-ups and sit-ups to your ability.

Intermediate: Start at 16 and work down to one. (16 sit-ups and 1 push-up, then 15 sit-ups and 2 push-ups...until you get to 1 sit-up and 16 push-ups)

Post time to comments.

50-40-30-20-10 reps, for time:
Wall Ball, 20 lb ball
Double Unders

Beginner: Complete 30-20-10 reps, using a 4-8 lb wall ball. Substitute single-unders (regular rope jumps) 2:1 for double unders (do 60-40-20 single-unders).

Intermediate: Complete 40-30-20-10 reps, using a 6-10 lb wall ball. Substitute single-unders (regular rope jumps) 4:1 for double unders (do 160-120-80-40 single-unders).

Post time and modifications to comments.

AMRAP, 20 minutes of:
15 Steps walking lunge
10 Knees to elbows
5 Ring dips

Beginner: Complete as many rounds as possible in 10 minutes. Bring your knees as high as you can on the knees to elbows - try to get them waist high. Use bench dips or jumping/assisted ring dips.

Intermediate: Complete as many rounds as possible in 15 minutes. Scale dips and knees to elbows according to your ability. Try to get your knees to your chest or upper arm instead of knees to elbows.

Post time and modifications to comments.

For time:
Start with 5 rounds of:
5 Thrusters, 95 lbs (guys) / 65 lbs (gals)
5 Pull-ups
Then, run 800 meters OR row 1000 meters
Finish with 5 rounds of:
5 Thrusters, 95 lbs (guys) / 65 lbs (gals)
5 Pull-ups

Beginner: Complete 3 rounds of 3 Thrusters and 3 Pull-ups before and after a 400 meter jog/walk. Use a PVC pipe or light bar for thrusters and use jumping or assisted pull-ups.

Intermediate: Complete the workout as written, reducing the run to 400 meters or the row to 500 meters and using 20-45 pounds on the Thrusters. Use jumping or assisted pull-ups if needed.

Post time and modifications to comments.

 
Rest Day!

Great job to the Coppell Cheer team for completing a six week CrossFit Rockwall strength and conditioning program!

We will not have a park workout today. Instead, we will meet at CrossFit Rockwall for the Memorial Day Challenge!

"Trevor"

In teams of four, complete for time:

300 Pull-ups then,

400 Push-ups then,

500 Sit-ups then,

600 Squats

______________________

Our team: Chris & Amy Pittman, Mike Woodruff, Mary Rigney
Our time: 30:37
Great work everyone!

Team Huron Lady II will be completing this working on Monday - good luck guys!

Teams will be posting their results here: http://crossfitorangecounty.typepad.com/fundraisers/

Five rounds for time of:
25 Kettlebell swings, 2 pood (guys) / 1.5 pood (gals)
25 AbMat Sit-ups
25 Back Extensions/Good Mornings
25 Knees to Elbows

Beginner: Reduce the number of reps of each exercise to 10, use 10-15 pounds on the Kettlebell swings, PVC on the Good Mornings and bring your knees waist high for knees to elbows.

Intermediate: Reduce the number of reps of each exercise to 15 and use 15-25 pounds on the Kettlebell swings, 5-8 lbs on the Good Mornings and bring your knees to your chest for knees to elbows.

Post time and modifications to comments.

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Beginner: Use PVC or light weight on the deadlift, working on form. Substitute regular or modified push-ups or see how long you can hold a handstand against a wall.

Post Deadlift loads and number of Handstand push-ups, regular push-ups or handstand hold times to comments.

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Beginner: Complete 500 meter row, 10 Burpees, 350 meter row, 15 Burpees, 250 meter row, 20 Burpees. You may modify push-ups in the burpees. No rower? Substitute sumo-deadlift high pulls (1 high pull = 10 meters row) at a light weight.

Intermediate: Complete 750 meter row, 15 Burpees, 500 meter row, 30 Burpees, 250 meter row, 45 Burpees.

Post time and modifications to comments.

For time:
75 Push-ups
50 reps Sumo-deadlift high-pull, 95 lbs (guys) / 65 lbs (gals)
50 Ring Dips
30 reps Weighted Pull-ups, 45 lbs (guys) / 30 lbs (gals)
25 Handstand Push-ups

Beginner: Complete 35 modified push-ups, 25 reps Sumo-deadlift high pull with PVC pipe or light bar, 25 bench dips or jumping ring dips, 15 jumping or assisted pull-ups, 10 modified push-ups (or handstand practice against a wall if you're brave!).

Intermediate: Complete the workout as written, using 45 lbs (guys) or 35 lbs (gals) for the Sumo-deadlift high pulls and do the pull-ups with no weight or use 15 lbs (guys) or 5 lbs (gals). You may also scale the handstand push-ups by placing a stack of books or an AbMat under your head to reduce the depth.

Post time and modifications to comments.

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!