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CrossFit Rockwall, LLC
©
2011
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.
Junior CrossFit Class - 5 pm
WOD
Eat Real Benchmark WOD
or
For time:
1.5 mile run or 2000 meter row
Level Testing - You can test any of the Level 1 or Level 2 (if you have passed Level 1) movements after the WOD today! Did you read about our Fitness & Skill Levels? Check them out here!
Post time to comments.
Click here if you think this looks too hard
You'll never have to ask "Is this Paleo?" again. Check out this failproof Paleo flow chart.
LIFT
Shoulder Press
Rx - 4 x 1 rep (85% of 1RM)
Level 2 - 5 x 1 rep (go up 1-3 kg from last week)
Level 1 - 5 x 5 reps (go up 1-3 kg from last week)
Find what you did last week on February 7, 2012.
Strict Pull-ups (overhand) - 3 x max reps
"Karen"
For time:
150 Wall Ball shots (20 / 14 lb), 10 foot target
| Level 2: | For time: |
| 100 Wall Ball shots (pick your weight), 10 foot target | |
| Level 1: | For time: |
| 75 Wall Ball shots (pick your weight), 10 foot target |
Post load on the lift and time on the WOD to comments.
Compare to August 18, 2011.
Click here if you think this looks too hard
Starting today you may bring in your unopened non-paleo food items to donate to the Rockwall Helping Hands food pantry. While we know that some foods are detrimental to performance, there are others with priorities different from our own. Rice and pasta may not be your best option for food, but rather than throw them out, feed someone who is hungry.
Rest Day
Check out Nick V's band, SiK, at their CD Release party Saturday, February 18, at the Curtain Club in Dallas. Check out their facebook event here.
Eat Real WOD - 9 am
Eat Real Kickoff - 10 am
WOD
For time:
70 Box Jumps (24" / 20")
60 Squats
50 Sit-ups
40 Push-ups
30 Pull-ups
| Level 2: | For time: |
| 60 Box Jumps (20") | |
| 50 Squats | |
| 40 Sit-ups | |
| 30 Push-ups | |
| 20 Pull-ups | |
| Level 1: | For time: |
| 50 Tire Jumps or 100 Tire Step-ups | |
| 40 Squats | |
| 30 Sit-ups | |
| 20 Push-ups, modified on your knees | |
| 10 Ring Rows |
Post time to comments and Eat Real team name.
Click here if you think this looks too hard
Junior CrossFit Class - 5 pm
LIFT
Deadlift
Rx - 1 x 1 rep (100% of 1RM)
Level 2 - 1 x 3 reps (go up 2 - 7 kg from last week)
Level 1 - 3 x 5 reps (go up 2 - 7 kg from last week)
Find what you did last week on January 30, 2012.
WOD
"Annie"
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups
| Level 2: | 25-20-15-10-5 rep rounds for time of: |
| Double-unders | |
| Sit-ups | |
| Level 1: | For time: |
| 5-5-5-5-5 rep rounds of Double-unders | |
| 25-20-15-10-5 rep rounds of Sit-ups |
Post load on the lift and time on the WOD to comments.
Compare time on the WOD to August 29, 2011.
Click here if you think this looks too hard
Who have you challenged to a push-up competition lately?
WOD
As many rounds as possible in 20 minutes of:
100 meter run
20 Grasshoppers
5 Power Snatch (43 / 30 kg)
| Level 2: | AMRAP in 20 minutes of: |
| 100 meter run | |
| 20 Grasshoppers | |
| 5 Power Snatch (27.5 / 17.5 kg) | |
| Level 1: | AMRAP in 20 minutes of: |
| 100 meter run | |
| 10 Grasshoppers | |
| 5 Power Snatch (17.5 / 12.5 kg) |
Post number of rounds completed to comments.
Click here if you think this looks too hard
Did you know that ANY level can compete in this year's CrossFit Games Sectional workouts at CrossFit Rockwall? In addition to the worldwide Open workouts, we will have our very own scaled division! Be part of one of the biggest competitions in the world! Get info on how to sign up here!
PS - Check your e-mail or ask a coach for the discount code to save $80 on your registration!
LIFT
Back Squat
Rx - 5 x 1 reps (100% of 1RM)
Level 2 - 3 x 3 reps (go up 2 - 6 kg from last week)
Level 1 - 5 x 5 reps (go up 2 - 6 kg from last week)
Find what you did last week on February 1, 2012.
WOD
4 rounds for time of:
5 Handstand Push-ups
10 Overhead Squats (48 / 34 kg)
15 Pull-ups
| Level 2: | 4 rounds for time of: |
| 5 Pike Push-ups | |
| 10 Overhead Squats (32 / 22.5 kg) | |
| 15 Pull-ups, scaled with the bands if needed | |
| Level 1: | 4 rounds for time of: |
| 5 Dumbbell Shoulder Press | |
| 10 Overhead Squats (22.5 / 15 kg) | |
| 10 Pull-ups, scaled with the bands if needed |
Post load on the back squat and time on the WOD to comments.
Click here if you think this looks too hard
Want to get better at something? Do it every day!
