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
"Open WOD 19.5"
33-27-21-15-9 Reps For Time: (20 Minute Time Cap)
Thrusters (43 / 30kg)
Chest-to-bar Pull-ups
| Level 2 : | 33-27-21-15-9 Reps For Time: (20 Minute Time Cap) |
| Thrusters (30 / 20kg) | |
| Pull-ups | |
| Level 1 : | 33-27-21-15-9 Reps For Time: (20 Minute Time Cap) |
| Thrusters (30 / 20kg) | |
| Jumping Pull-ups |
Post time on the WOD to comments.
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LIFT
Back Squat
Rx - 3x3 reps (50%)
L2 - 4x1 rep (85%)
L1 - 5x1 rep (+2-5 kg)
WOD
3 Rounds NOT For Time:
350 Meter Row
*rest 15 seconds
5 Paralette Pass Thrus (thru and back is one rep)
*rest 15 seconds
8 1-arm DB Floor Press, each arm (choose weight)
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WOD
3 Rounds For Time:
9 Power Cleans (102 / 65kg)
600 Meter Run
3 Rope Climbs
| Level 2 : | 3 Rounds For Time: |
| 9 Power Cleans (85 / 50kg) | |
| 600 Meter Run | |
| 2 Rope Climbs | |
| Level 1 : | 3 Rounds For Time: |
| 9 Power Cleans (70 / 30kg) | |
| 400 Meter Run | |
| 1 Rope Climb or 5 Rope Pulls + 10 second chin-over-bar hold |
Post time on the WOD to comments.
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LIFT
Back Squat
Rx - 7x3 reps (88%)
- 1x3 reps (88%+)
L2 - 4x1 rep (85%)
L1 - 5x1 rep (+2-5 kg)
WOD
6 Minute AMRAP:
1 DB Cluster + 2 DB Thrusters (choose weight)
50ft DB Front Rack Walk
6 25ft Shuttle Runs
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WOD
"Mike & Pam"
2 Rounds For Time:
800 Meter Run
40 Sit-ups
30 Air Squats
20 Push-ups
10 Strict Pull-ups
After last set of strict Pull-ups, 400 Meter Run
| Level 2 : | 2 Rounds For Time: |
| 600 Meter Run | |
| 35 Sit-ups | |
| 25 Air Squats | |
| 15 Push-ups | |
| 10 Strict Pull-ups | |
| After last set of strict Pull-ups, 400 Meter Run | |
| Level 1 : | 2 Rounds For Time: |
| 400 Meter Run | |
| 25 Sit-ups | |
| 20 Air Squats | |
| 15 Push-ups | |
| 10 Strict Pull-ups or 10 Ring Rows | |
| After last set of strict Pull-ups, 200 Meter Run |
Post time on the WOD to comments.
Join us today to celebrate Mike & Pam’s 8-year Anniversary!
Compare to March 7, 2018.
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WOD
"Open WOD 19.3"
For Total Time: (12 minute Time Cap)
3 Rounds of:
10 Snatches (43 / 30kg)
12 Bar-facing Burpees
*rest 3 Minutes
Then, 3 Rounds of:
10 Bar Muscle-ups
12 Bar-facing Burpees
| Level 2 : | For Total Time: (12 Minute Time Cap) |
| 3 Rounds of: | |
| 10 Snatches (30 / 20kg) | |
| 12 Bar-facing Burpees | |
| *rest 3 Minutes | |
| Then, 3 Rounds of: | |
| 10 Chest-to-bar Pull-ups | |
| 12 Bar-facing Burpees | |
| Level 1 : | For Total Time: (12 Minute Time Cap) |
| 3 Rounds of: | |
| 10 Snatches (30 / 20kg) | |
| 12 Bar-facing Burpees | |
| *rest 3 Minutes | |
| Then, 3 Rounds of: | |
| 10 Pull-ups | |
| 12 Bar-facing Burpees |
Post time or Reps on the WOD to comments.
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LIFT
Back Squat
Rx - 4x5 reps (83%)
- 1x5 reps (83%+)
L2 - 5x1 rep (100%)
L1 - 5x1 rep (+2-5 kg)
WOD
9 Minutes of Continous Movement:
8 Hang Power Cleans (52 / 35kg)
200 Meter Run
15 second Ring Support Hold
100 Meter Run
8 Back Extensions
| Level 2 : | 9 Minutes of Continous Movement: |
| 8 Hang Power Cleans (43 / 27.5kg) | |
| 200 Meter Run | |
| 15 second Ring Support Hold | |
| 100 Meter Run | |
| 8 Back Extensions | |
| Level 1 : | 9 Minutes of Continous Movement: |
| 8 Hang Power Cleans (30 / 17.5kg) | |
| 100 Meter Run | |
| 15 second Ring Support Hold, scaled | |
| 100 Meter Run | |
| 8 Back Extensions |
Post load on the lift and rounds on the WOD to comments.
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