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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WOD
2 Sets For Time:
600 Meter Run
Then, 3 Rounds of:
15 Pull-ups
5 / 5 Single Arm DB Split Jerks (70 / 50lb)
*2 Minute Rest Between Sets
Accessory
3 Rounds NOT For Time:
12 DB Floor Press (Heavy)
10 Low Band Face Pulls
1:00 Minute Rest Between Rounds
| Level 2 : | 2 Sets For Time: |
| 600 Meter Run | |
| Then, 3 Rounds of: | |
| 15 Pull-ups, modified | |
| 5 / 5 Single Arm DB Split Jerks (50 / 35lb) | |
| *2 Minute Rest Between Sets | |
| Level 1 : | 2 Sets For Time: |
| 400 Meter Run | |
| Then, 3 Rounds of: | |
| 10 Pull-ups, modified | |
| 5 / 5 Single Arm DB Split Jerks (choose weight) | |
| *2 Minute Rest Between Sets |
Post time on the WOD to comments.
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LIFT
Clean
Rx - Clean Pull to Hip + Hang Clean (knee) - Find (1+3) rep max
L2 - Clean Pull to Hip + Hang Clean (knee) - Find (1+3) rep max
L1 - Hang Clean (knee) - 7x5 reps (+1-5 kg)
WOD
12 Minute Grind:
:30 second Wall Sit
12 Dual DB RDL (choose weight)
:30 second DB Front Rack Hold
1 Minute Single-unders
Post load on the lift to comments.
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WOD
3 Minute AMRAP:
200 Meter Run
30 Alternating DB Snatches (50 / 30lb)
20 Hand Release Push-ups
30 Toes-to-bar
20 Shoulder-to-overhead (61 / 43kg)
300 Meter Run
100 Double-unders
*Rest 1 Minute
Then, Start Back at the top and Repeat as a 6 Minute AMRAP
*Rest 2 Minutes
Then, For Time:
200 Meter Run
30 Alternating DB Snatches (50 / 35lb)
20 Hand Release Push-ups
30 Toes-to-bar
20 Shoulder-to-overhead (61 / 43kg)
300 Meter Run
100 Double-unders
| Level 2 : | 3 Minute AMRAP: |
| 200 Meter Run | |
| 30 Alternating DB Snatches (35 / 20lb) | |
| 20 Hand Release Push-ups, modified | |
| 30 Knees-to-chest | |
| 20 Shoulder-to-overhead (50 / 30kg) | |
| 300 Meter Run | |
| 75 Double-unders | |
| *Rest 1 Minute | |
| Then, Start Back at the top and Repeat as a 6 Minute AMRAP | |
| *Rest 2 Minutes | |
| Then, For Time: | |
| 200 Meter Run | |
| 30 Alternating DB Snatches (35 / 20lb) | |
| 20 Hand Release Push-ups, modified | |
| 30 Knees-to-chest | |
| 20 Shoulder-to-overhead (50 / 30kg) | |
| 300 Meter Run | |
| 75 Double-unders | |
| Level 1 : | 3 Minute AMRAP: |
| 200 Meter Run | |
| 30 Alternating DB Snatches (choose weight) | |
| 20 Hand Release Push-ups, modified | |
| 30 Knees-to-waist | |
| 20 Shoulder-to-overhead (30 / 17.5kg) | |
| 300 Meter Run | |
| 50 Double-unders or 125 Single-unders | |
| *Rest 1 Minute | |
| Then, Start Back at the top and Repeat as a 6 Minute AMRAP | |
| *Rest 2 Minutes | |
| Then, For Time: | |
| 200 Meter Run | |
| 30 Alternating DB Snatches (choose weight) | |
| 20 Hand Release Push-ups, modified | |
| 30 Knees-to-waist | |
| 20 Shoulder-to-overhead (30 / 17.5kg) | |
| 300 Meter Run | |
| 50 Double-unders or 125 Single-unders |
Post reps & time on the WODs to comments.
Click here if you think this looks too hard
LIFT
Front Squat
Rx - 2x3 reps (63%, 72%), 1 x max reps (81%)
L2 - 5x5 reps (80%)
L1 - 5x5 reps (+1-5 kg)
WOD
4 Rounds NOT For TIme:
12-15 Landmine Squats (moderate - heavy)
:15 second Rest
Max Tuck Sit on Bar
Post load on the lift to comments.
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WOD
Every 5 Minutes For 20 Minutes: (4 Sets)
400 Meter Run
14 Box Jump Overs (24 / 20")
7 Muscle-ups
Accessory
3 Sets:
15 / 15 Banded Side Bends
15 Lemon Squeezes
| Level 2 : | Every 5 Minutes For 20 Minutes: (4 Sets) |
| 400 Meter Run | |
| 14 Box Jump Overs (20 / 16") | |
| 14 Chest-to-bar Pull-ups | |
| Level 1 : | Every 5 Minutes For 20 Minutes: (4 Sets) |
| 300 Meter Run | |
| 14 Box Jump Overs (16") | |
| 14 Pull-ups |
Post on the WOD to comments.
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WOD
"Damn Diane"
3 Rounds For Time: (18 Minute Time Cap)
15 Deadlfits (143 / 93kg)
15 Strict Deficit Handstand Push-ups (3.5" / 2")
Accessory
3 Rounds NOT For Time:
5 / 5 Bird Dogs
6 / 6 Half Kneeling Windmills
15 Banded Tricep Push Downs
| Level 2 : | 3 Rounds For Time: (18 Minute Time Cap) |
| 15 Deadlfits (110 / 61kg) | |
| 15 Strict Handstand Push-ups | |
| Level 1 : | 3 Rounds For Time: (18 Minute Time Cap) |
| 15 Deadlfits (75 / 43kg) | |
| 15 Strict Handstand Push-ups, modified |
Post time on the WOD to comments.
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LIFT
Clean
Rx - Clean Pull to Hip + Hang Clean (knee) - 6x (1+3) reps (60%, 70%, 75%, 80% x3)
L2 - Clean Pull to Hip + Hang Clean (knee) - 6x (1+3) reps (60%, 70%, 75%, 80% x3)
L1 - Hang Clean (knee) - 7x5 reps (+1-5 kg)
WOD
EMOM For 10 Minutes:
Min. 1: 10 Alternating Front Rack Lunge (61 / 43kg)
Min. 2: :30 second KB Snatches (24 / 16kg)
Accessory
3 Sets:
15 Banded Good Mornings
:15 / :15 second Single Leg Glute Bridge Hold
10 DB Gorilla Rows (choose weight)
| Level 2 : | EMOM For 10 Minutes: |
| Min. 1: 10 Alternating Front Rack Lunge (50 / 30kg) | |
| Min. 2: :30 second KB Snatches (16 / 12kg) | |
| Level 1 : | EMOM For 10 Minutes: |
| Min. 1: 10 Alternating Front Rack Lunge (35 / 17.5kg) | |
| Min. 2: :30 second KB Snatches (12 / 8kg) |
Post load on the lift to comments.
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