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
AMRAP 13 Minutes:
2 Rounds:
10 Bar Muscle-ups
12 Thrusters (61 / 43kg)
2 Rounds:
20 Toes-to-bar
24 Wall Ball Shots (20 / 14lb)
Etc.., alternating between BMU / Thrusters & TTB / Wall Ball Shots every 2 Rounds
| Level 2 : | AMRAP 13 Minutes: |
| 2 Rounds: | |
| 10 Chest-to-bar Pull-ups | |
| 12 Thrusters (50 / 30kg) | |
| 2 Rounds: | |
| 20 Knees-to-chest | |
| 24 Wall Ball Shots (14 / 10lb) | |
| Etc.., alternating between CTB / Thrusters & KTW / Wall Ball Shots every 2 Rounds | |
| Level 1 : | AMRAP 13 Minutes: |
| 2 Rounds: | |
| 10 Pull-ups | |
| 12 Thrusters (35 / 17.5kg) | |
| 2 Rounds: | |
| 15 Knees-to-waist | |
| 18 Wall Ball Shots (10 / 8lb) | |
| Etc.., alternating between BMU / Thrusters & TTB / Wall Ball Shots every 2 Rounds |
Post rounds on the WOD to comments.
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LIFT
Deadlift
Rx - 5x3 reps (55%, 65%, 75%, 85%, 95%)
L2 - 4x3 reps (60%, 70%, 80%, 90%)
L1 - 5x3 reps (+1-5 kg)
WOD
EMOM For 5 Minutes:
Clean Pull
Power Clean
Body Love
3 Rounds:
:30 second Kossack Squats, right leg
:30 second Waiter Squats, right leg
:30 second Lateral Box Step-ups, right leg
:30 second Kossack Squats, left leg
:30 second Waiter Squats, left leg
:30 second Lateral Box Step-ups, left leg
CFRWU
Post load on the lift to comments.
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WOD
5 Rounds:
9 Pull-ups
12 GHD Sit-ups
200 Meter Run
*90 second Rest Between Sets
5 Rounds:
10 KB Swings (32 / 24kg)
12 Hand Release Push-ups
1 Shuttle Run
*90 second Rest Between Sets
| Level 2 : | 5 Rounds: |
| 9 Pull-ups | |
| 12 GHD Sit-ups, modified | |
| 200 Meter Run | |
| *90 second Rest Between Sets | |
| 5 Rounds: | |
| 10 KB Swings (24 / 16kg) | |
| 12 Hand Release Push-ups | |
| 1 Shuttle Run | |
| *90 second Rest Between Sets | |
| Level 1 : | 5 Rounds: |
| 9 Pull-ups, modified | |
| 15 AbMat Sit-ups | |
| 200 Meter Run | |
| *90 second Rest Between Sets | |
| 5 Rounds: | |
| 10 KB Swings (16 / 12kg) | |
| 8 Hand Release Push-ups | |
| 1 Shuttle Run | |
| *90 second Rest Between Sets |
Post time on the WODs to comments.
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WOD
EMOM For 32 Minutes: (8 Rounds)
Min 1: Row Moderate Pace
Min 2: 2 Back Squats (adding 5kg each round)
Min 3: Row Moderate Pace
Min 4: 6 Burpee Box Jumps (30 / 24")
| Level 2 : | EMOM For 32 Minutes: (8 Rounds) |
| Min 1: Row Moderate Pace | |
| Min 2: 2 Back Squats (adding 5kg each round) | |
| Min 3: Row Moderate Pace | |
| Min 4: 6 Burpee Box Jumps (24 / 20") | |
| Level 1 : | EMOM For 32 Minutes: (8 Rounds) |
| Min 1: Row Moderate Pace | |
| Min 2: 2 Back Squats (adding 5kg each round) | |
| Min 3: Row Moderate Pace | |
| Min 4: 6 Burpee Box Jumps (20 / 16") |
Post load on the WOD to comments.
Click here if you think this looks too hard
LIFT
Overhead Squat
Rx - 5x2 reps (60%, 70%, 75%, 80%, 85%), 5x1 rep (90%)
L2 - 5x3 reps (90%)
L1 - 5x3 reps (+1-5 kg)
WOD
12 Minute Grinder:
3 Rope Climbs
12 Push Press (61 / 43kg)
50 Double-unders
| Level 2 : | 12 Minute Grinder: |
| 1 Rope Climb | |
| 12 Push Press (50 / 30kg) | |
| 25 Double-unders | |
| Level 1 : | 12 Minute Grinder: |
| 6 Rope Pulls | |
| 9 Push Press (35 / 17.5kg) | |
| 15 Double-unders |
Post load on the lift to comments.
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WOD
"Grettel"
10 Rounds For Time:
3 Power Clean & Jerks (61 / 43kg)
3 Burpees Over Bar
Body Love
2 Sets:
:30 / :30 second Adductor Smash
:30 / :30 second IT Bnad Stretch
1:00 Left Arm Banded Distraction
1:00 Right Arm Banded Distraction
:30 / :30 second First Rib
| Level 2 : | 10 Rounds For Time: |
| 3 Power Clean & Jerks (50 / 30kg) | |
| 3 Burpees Over Bar | |
| Level 1 : | 7 Rounds For Time: |
| 3 Power Clean & Jerks (35 / 17.5kg) | |
| 3 Burpees Over Bar |
Post time on the WOD to comments.
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LIFT
Deadlift
Rx - 4x3 reps (55%, 65%, 75%, 85%)
L2 - 4x3 reps (60%, 70%, 80%, 85%)
L1 - 5x3 reps (+1-5 kg)
WOD
3 Rounds @ EZ Pace:
25ft Quadruped Crawl
15 Push-ups
15 Jumping Pull-ups
:25 second Plank Hold
Body Love
2 Sets:
1:00 / 1:00 Banded Hmastring Stretch
1:00 Banded Squat Stretch
1:00 Banded Opne Hip Stretch
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