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CrossFit Rockwall, LLC
©
2011
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
Free Workout - 9:00 am
CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!
The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!
More info on our free workouts!
Workout of the Day
In teams of 2 with 1 person working at a time:
As many rounds as possible in 15 minutes of:
200 meter run
20 Deadlift
20 Burpees
Post number of rounds completed to comments.
Click here if you think this looks too hard
CrossFit Class - 9 am
Level Testing - You can test any of the Level 1 or Level 2 (if you have completed Level 1) movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!
Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.
Workout of the Day
Make-up Day
Post WOD and time to comments.
CrossFit Class - 9 am
Level Testing - You can test any of the Level 1 or Level 2 (if you have completed Level 1) movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!
Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.
Workout of the Day
Make-up Day
Post WOD and time to comments.
Click here if you think this looks too hard
Free Workout - 9:00 am
CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!
The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!
More info on our free workouts!
Workout of the Day
In teams of 2 with 1 person working at a time:
As many rounds as possible in 15 minutes of:
200 meter run
30 Wall Ball Shots
30 Kettlebell Swings
Level 1: 100 / 20 / 20
Post number of rounds completed to comments.
Click here if you think this looks too hard
CrossFit Class - 9 am
Level Testing - You can test any of the Level 1 or Level 2 (if you have completed Level 1) movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!
Today we're letting you make-up one of the workouts from the week or Cindy or Elizabeth from last week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.
Workout of the Day
Make-up Day
Post WOD and time to comments.
Click here if you think this looks too hard
There's no College Football New Year's Day. So, what are you going to do? Watch the CrossFit Games Show Marathon on ESPN! All 12 episodes of the 2011 CrossFit Games will air consecutively on ESPN2 from 1:00 to 7:00pm ET on New Year's Day!
CrossFit Class - 9:30am
Workout of the Day
12 Days of Crossfit
We will divide up into teams of 2 and complete the following for time:
1 Shuttle Sprint
2 Burpees
3 Box Jumps
4 Ring Rows
5 Squats
6 Handstands
7 Kettlebell Swings
8 Push-ups
9 Sit-ups
10 Steps Walking Lunge
11 Hollow Rocks
12 Tire Flips
This workout is done like the 12 days of Christmas song: 1 Shuttle Sprint, 2 Burpees, and 1 Shuttle Sprint, 3 Box Jumps, 2 Burpees, and 1 Shuttle Sprint, 4 Ring Rows, 3 Box Jumps, 2 Burpees, and 1 Shuttle Sprint, and so on, until the final round of 12 Tire Flips, 11 Hollow Rocks, 10 Steps Walking Lunge, ...3 Box Jumps, 2 Burpees and 1 Shuttle Sprint.
Post time on the WOD to comments.
Compare to last year's version.
Click here if you think this looks too hard
CrossFit Class - 9 am
Level Testing - You can test any of the Level 1 or Level 2 (if you have completed Level 1) movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!
Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.
Workout of the Day
Make-up Day
Post WOD and time to comments.
Click here if you think this looks too hard
CrossFit Class - 9 am
Level Testing - You can test any of the Level 1 movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!
Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.
Workout of the Day
Make-up Day
Post WOD and time to comments.
Click here if you think this looks too hard
No Classes today! Do this one at home and we'll see you at the box on Monday!
WOD
5 rounds for max reps of:
2 minutes of Double-unders
15 Push-ups
| Level 2: | 5 rounds for max reps of: |
| 2 minutes of Double-unders | |
| 10 Push-ups | |
| Level 1: | 5 rounds for max reps of: |
| 2 minutes of Double-unders | |
| 5 Push-ups |
Post time on the WOD to comments.
Click here if you think this looks too hard
CrossFit Class - 9 am
Level Testing - You can test any of the Level 1 movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!
Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.
Workout of the Day
Make-up Day
Post WOD and time to comments.
Click here if you think this looks too hard
Saturday Class - 9:30am
WOD
2 rounds for time of:
50 Sit-ups
40 Double-unders
30 Good Mornings
20 Wall Ball Shots (20 / 14 lb)
10 Broad Jumps (6 foot minimum)
400 meter run
| Level 2: | 2 rounds for time of: |
| 50 Sit-ups | |
| 20 Double-unders | |
| 30 Good Mornings | |
| 20 Wall Ball Shots (16 / 10 lb) | |
| 10 Broad Jumps (5 foot minimum) | |
| 300 meter run | |
| Level 1: | 2 rounds for time of: |
| 30 Sit-ups | |
| 5 Double-unders | |
| 20 Good Mornings | |
| 15 Wall Ball Shots (16 / 10 lb) | |
| 10 Broad Jumps (4 foot minimum) | |
| 200 meter run |
Post time to comments.
Click here if you think this looks too hard
Try this new take on paleo pancakes without flour. If you try it, post how it tastes to the comments.
80's WOD - 9:30am
WOD
In teams of 2, with 1 person working at a time, complete the following for time:
80 Push-ups
80 Sit-ups
80 Overhead Squats (20 / 15 kg)
80 Jumping Jacks
80 Pull-ups
80 Double-unders
80 Push Press (20 / 15 kg)
80 Jumping Jacks
Post number of rounds completed to comments.
Click here if you think this looks too hard
Post your favorite costume from the workout today to the comments!
CrossFit Class - 9:30am
WOD
Break up into 2 teams and complete as many rounds as possible in 15 minutes of:
5 Tire Flips
200 meter run
15 Pull-ups
Post number of rounds completed to comments.
Click here if you think this looks too hard
10 Stubborn Food Myths That Just Won't Die
