CrossFit Rockwall, LLC
©
2011
Welcome to the WOD blog. WOD stands for workout of the day - we post a workout here every day. These workouts are programmed specifically for the athletes at CrossFit Rockwall! Our coaches will scale every workout to best suit each individual athlete.
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LIFT
Back Squat
Rx - 5x5 reps (75%)
L2 - 4x5 reps (75%)
L1 - 5x5 reps (+2-5 kg)
WOD
3 Rounds For Time:
10 Overhead Squats (61 / 43kg)
50 Double-unders
*rest 3 Minutes
For Time:
150 Double-unders
30 Overhead Squats (61 / 43kg)
| Level 2 : | 3 Rounds For Time: |
| 10 Overhead Squats (50 / 30kg) | |
| 25 Double-unders | |
| *rest 3 Minutes | |
| For Time: | |
| 75 Double-unders | |
| 30 Overhead Squats (50 / 30kg) | |
| Level 1 : | 3 Rounds For Time: |
| 10 Overhead Squats (35 / 17.5kg) | |
| 15 Double-unders or 50 Singles | |
| *rest 3 Minutes | |
| For Time: | |
| 45 Double-unders or 150 Singles | |
| 30 Overhead Squats (35 / 17.5kg) |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
WOD
For Time:
1 Minute Handstand Hold Against Wall
50 Shoulder-to-overhead (52 / 35kg)
1 Minute Wall Sit Hold
40 Power Snatches (52 / 35kg)
1 Minute Ring Support
150 Double-unders
*The time given for the holds is the time accumulated in that position
| Level 2 : | For Time: |
| 1 Minute Handstand Hold Against Wall | |
| 50 Shoulder-to-overhead (40 / 27.5kg) | |
| 1 Minute Wall Sit Hold | |
| 40 Power Snatches (40 / 27.5kg) | |
| 1 Minute Ring Support | |
| 100 Double-unders | |
| *The time given for the holds is the time accumulated in that position | |
| Level 1 : | For Time: |
| 1 Minute Handstand Hold Against Wall, scaled | |
| 50 Shoulder-to-overhead (30 / 17.5kg) | |
| 1 Minute Wall Sit Hold | |
| 40 Power Snatches (30 / 17.5kg) | |
| 1 Minute Ring Support, scaled | |
| 75 Double-unders or 150 Singles | |
| *The time given for the holds is the time accumulated in that position |
Post time on the WOD to comments.
Click here if you think this looks too hard
LIFT
Back Squat
Rx - 3x10 reps (65%)
L2 - 5x5 reps (80%)
L1 - 5x5 reps (+2-5 kg)
WOD
For Time:
50 Wall Balls (20 / 14lb)
500 Meter Row
| Level 2 : | For Time: |
| 50 Wall Balls (14 / 10lb) | |
| 500 Meter Row | |
| Level 1 : | For Time: |
| 35 Wall Balls (10 / 6lb) | |
| 350 Meter Row |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
WOD
15 Minute AMRAP:
3 Rope Climbs
20 Box Jumps (24 / 20")
*Every 3MOM 100 Meter Run
| Level 2 : | 15 Minute AMRAP: |
| 2 Rope Climbs | |
| 20 Box Jumps (20 / 16") | |
| *Every 3MOM 100 Meter Run | |
| Level 1 : | 15 Minute AMRAP: |
| 8 Rope Pulls + 10 second Chin-over-bar Hold | |
| 20 Box Jumps (16") | |
| *Every 3MOM 100 Meter Run |
Post rounds on the WOD to comments.
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WOD
"Jordan"
Partner Deck of Cards:
Spades: Jumping Squats
Clubs: Hang Power Cleans (61 / 43kg)
Hearts: KB Swings (32 / 24kg)
Diamonds: DB Push Press (50 / 35lb)
Ace: 5 Partner Tire Flips
| Level 2 : | Partner Deck of Cards: |
| Spades: Jumping Squats | |
| Clubs: Hang Power Cleans (43 / 25kg) | |
| Hearts: KB Swings (24 / 16kg) | |
| Diamonds: DB Push Press (choose weight) | |
| Ace: 5 Partner Tire Flips | |
| Level 1 : | Partner Deck of Cards: |
| Spades: Jumping Squats | |
| Clubs: Hang Power Cleans (30 /17.5kg) | |
| Hearts: KB Swings (16 / 12kg) | |
| Diamonds: DB Push Press (choose weight) | |
| Ace: 5 Partner Tire Flips |
Post time on the WOD to comments.
Join us today for Jordan's 5-year Anniversary WOD!
Compare to January 18, 2017.
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