CrossFit Rockwall

"Lynne"

Five rounds for max reps of:
Bench Press, bodyweight
Pull-ups

Beginner: Scale bench press weight and modify pull-ups as needed.

Post reps for both exercises in all rounds.

Rest Day!

Check this out:

Mark's Daily Apple - Health Suicide in 10 Easy Steps

No park workout...again! I promise we'll be out there next week - and every Saturday in July!

We're at GSX Athletics again with Tucker ---->

If you want to work out today, make one up that you missed. Or, play your favorite sport or just play outside!

3 rounds for time of:
Run 800 meters
21 Kettlebell swing, 1.5 pood (guys)/1 pood (gals
21 Thruster, 95 lbs (guys)/65 lbs (gals)
21 Pull-ups

Beginner: Run 200 meters, do 9 reps of 10 lb KB swings, 9 reps of PVC of light bar thrusters and 9 jumping or assisted pull-ups.

Intermediate: Run 400 meters, do 15 reps of 20 lb KB swings, 15 reps of 45 lb thrusters and 15 pull-ups (assisted if needed).

Post time and modifications to comments.

Tabata Mash-up*
Deadlift, 225 lbs (guys)/155 lbs (gals)
Handstand Push-ups

*In a Tabata Mash-up you follow the tabata interval scheme (20 seconds work/10 seconds rest x 8 each exercise), rotating between deadlifts and handstand push-ups. So, 20 sec. deadlift, 10 sec. rest, 20 sec. HSPU, 10 sec. rest...repeat 7 more times. Your score is your total number of reps for all 8 rounds.

Beginner: Do PVC or light bar deadlifts and do regular or scaled push-ups.

Intermediate: Scale deadlift weight to your ability and practice modified range of motion or assisted HSPU.

Post score and modifications 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.

Beginner: Complete 2 rounds. Use 6 lb wall ball, PVC Sumo dealift high-pulls, 6" box jumps or steps, and 10 lb push press.

Intermediate: Complete 3 rounds. Scale weights to your ability.

Add your points and post them to comments.

For time:
Row 1000 meters, then
3 rounds
10 1-Arm Dumbbell Snatches, left arm, 25 pounds
10 Ring Dips
10 1-Arm Dumbbell Snatches, right arm, 25 pounds
10 Ring Dips

Beginner: Row 250 meters. Complete 3 rounds with reps of 5 of each exercise. Use dumbbell handle or 5 pound dumbbells for snatches and scale dips according to your ability.

Intermediate: Row 500 meters. Use 10-15 pounds on snatches and scale dips according to your ability.

Post time and modifications to comments.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Beginner: Reduce time to 10 minutes. Click on exercise for ways to scale each exercise to your ability.

Post number of rounds and modifications to comments.

Rest Day!

Here are some cool things to check out:

Sterling Tea - A great tea shop in Rockwall that sells really excellent stuff. I've only tried a couple varieties, but the Choco Chai is great!

Rockwall Cycling - Finally, Rockwall has a bike shop. Too bad I haven't had much time to ride yet this summer. They do group weekend rides if you're looking to get out on the road!

Robb Wolf - Tips on keeping your Zone measurements accurate and easy.

No park workout today! Mike and I are at GSX Athletics for the CrossFit Barbell Cert with Mark Rippetoe.

But, don't be a sloth this weekend! Here's a workout you can do at home:

AMRAP 20 minutes:
10 steps walking lunge
10 push-ups
100 meter sprint

Beginner: Complete AMRAP in 10 minutes. You may jog or walk the 100 meters as well.

Post rounds completed to comments.

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.

"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.

Post weights and total to comments.

Row 500 meters
15 Kettlebell Swings, 1 pood
20 Pull-ups
25 Box Jumps, 24"
20 Pull-ups
15 Kettlebell Swings, 1 pood
Row 500 meters

Beginner: Use 10-15 lbs on KB swings and 6-10" on box jumps (modify if needed). Do jumping or assisted pull-ups. No rower? Sub 50 Sumo-Deadlift High Pulls with PVC or a light bar.

Intermediate: Use 20-25 lbs on KB swings and 12-20" on box jumps (modify if needed). Scale pull-ups as needed.

Post time and modifications to comments.

Seven rounds for time of:
21 Shoulder Press, 75 lbs (guys)/55 lbs (gals)
21 Back extensions

Beginner: Complete 3 rounds. Use PVC or light bar for shoulder press.

Intermediate: Complete 5 rounds. Use 55 lbs (guys)/35 lbs (gals).

Post time and modifications to comments.