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.
|
|
|
WOD
For Time:
75 Double-unders
21 DB Snatches (70 / 50lb)
15 Barbell Supine Rows
150 Double-unders
15 DB Snatches
12 Barbell Supine Rows
225 Double-unders
9 DB Snatches
9 Barbell Supine Rows
| Level 2 : | For Time: |
| 50 Double-unders | |
| 21 DB Snatches (50 / 35lb) | |
| 15 Barbell Supine Rows | |
| 100 Double-unders | |
| 15 DB Snatches | |
| 12 Barbell Supine Rows | |
| 150 Double-unders | |
| 9 DB Snatches | |
| 9 Barbell Supine Rows | |
| Level 1 : | For Time: |
| 35 Double-unders or 100 Single-unders | |
| 15 DB Snatches (70 / 50lb) | |
| 12 Barbell Supine Rows | |
| 70 Double-unders or 175 Single-unders | |
| 12 DB Snatches | |
| 9 Barbell Supine Rows | |
| 105 Double-unders or 225 Single-unders | |
| 9 DB Snatches | |
| 6 Barbell Supine Rows |
Post time on the WOD to comments.
Click here if you think this looks too hard
WOD
For Qaulity:
600 meter Run
Rest 3 Minutes (During the rest perform, 1 minute low Ring Plank Hold, 15 GHD Hip Extensions)
2 x 400 meter Runs, 100 meter Walk Between
Rest 2 Minutes (During the rest perform :45 low RIng Plank Hold, 12 GHD Hip Extensions)
3 x 200 meter Runs , 100 meter Wall Between
Then perform, :30 low Ring Plank hold, 10 GHD Hip Extension
| Level 2 : | For Qaulity: |
| 400 meter Run | |
| Rest 3 Minutes (During the rest perform, 1 minute low Ring Plank Hold, 15 GHD Hip Extensions) | |
| 2 x 300 meter Runs, 100 meter Walk Between | |
| Rest 2 Minutes (During the rest perform :45 low RIng Plank Hold, 12 GHD Hip Extensions) | |
| 3 x 200 meter Runs , 100 meter Wall Between | |
| Then perform, :30 low Ring Plank hold, 10 GHD Hip Extension |
Post on the WOD to comments.
Click here if you think this looks too hard
WOD
"Dirty Duncan Dad Jokes"
For Time:
10 Bar Muscle-ups
15 Cleans (80 / 52kg)
20 Pull-ups
25 Pistols
30 Sit-ups
35 Push-ups
40 Wall Ball Shots (30 / 20lb)
35 Push-ups
30 Sit-ups
25 Pistols
20 Pull-ups
15 Cleans (80 / 52kg)
10 Bar Muscle-ups
| Level 2 : | For Time: |
| 10 Chest-to-bar Pull-ups | |
| 15 Cleans (61 / 43kg) | |
| 20 Pull-ups | |
| 25 Pistols, modified | |
| 30 Sit-ups | |
| 35 Push-ups | |
| 40 Wall Ball Shots (20 / 14lb) | |
| 35 Push-ups | |
| 30 Sit-ups | |
| 25 Pistols, modified | |
| 20 Pull-ups | |
| 15 Cleans (61 / 43kg) | |
| 10 Chest-to-bar Pull-ups | |
| Level 1 : | For Time: |
| 5 Pull-ups | |
| 10 Cleans (43 / 30kg) | |
| 15 Jumping Pull-ups | |
| 20 Pistols, modified | |
| 25 Sit-ups | |
| 30 Push-ups | |
| 35 Wall Ball Shots (14 / 10lb) | |
| 30 Push-ups | |
| 25 Sit-ups | |
| 20 Pistols, modified | |
| 15 Jumping Pull-ups | |
| 10 Cleans (43 / 30kg) | |
| 5 Pull-ups |
Post time on the WOD to comments.
Join us to celebrate Duncan’s 5-year Anniversary!
Click here if you think this looks too hard
WOD
Every 2:30 minutes For 10 sets:
1 Rope Climb
6 Turkish Get-ups (50 / 35lb)
250 meter Row
| Level 2 : | Every 2:30 minutes For 10 sets: |
| 1 Rope Climb | |
| 6 Turkish Get-ups (35 / 20lb) | |
| 250 meter Row | |
| Level 1 : | Every 2:30 minutes For 10 sets: |
| 4 Rope Pulls | |
| 4 Turkish Get-ups (choose weight) | |
| 250 meter Row |
Post on the WOD to comments.
Click here if you think this looks too hard
WOD
For Time:
400 - 300 - 200 -100
Meter Runs
12 -12 - 12 - 12
Toes-to-bar
10 - 10 - 10 - 10
DB Deadlifts (50 / 35lb)
8 - 8 - 8 - 8
DB Front Squats (50 / 35lb)
| Level 2 : | For Time: |
| 400 - 300 - 200 -100 | |
| Meter Runs | |
| 12 -12 - 12 - 12 | |
| Knees-to-chest | |
| 10 - 10 - 10 - 10 | |
| DB Deadlifts (35 / 20lb) | |
| 8 - 8 - 8 - 8 | |
| DB Front Squats (35 / 20lb) | |
| Level 1 : | For Time: |
| 300 - 200 - 200 -100 | |
| Meter Runs | |
| 12 -12 - 12 - 12 | |
| Knees-to-waist or V-ups | |
| 10 - 10 - 10 - 10 | |
| DB Deadlifts (chose weight) | |
| 8 - 8 - 8 - 8 | |
| DB Front Squats (choose weight) |
Post time on the WOD to comments.
Click here if you think this looks too hard
WOD
5 Rounds For Time:
10 / 8 Calorie Row
6 Burpees Over Rower
50 Double-unders
25 Air Squats
3 Sets:
8 / 8 Top Down Bicep Curls
8 Paralette Close Grip Push-ups
10 Banded Pull-aparts w/ 3 second pause at chest every rep
| Level 2 : | 5 Rounds For Time: |
| 10 / 8 Calorie Row | |
| 6 Burpees Over Rower | |
| 30 Double-unders | |
| 25 Air Squats | |
| Level 1 : | 5 Rounds For Time: |
| 8 / 6 Calorie Row | |
| 4 Burpees Over Rower | |
| 20 Double-unders or 80 Single-unders | |
| 20 Air Squats |
Post time on the WOD to comments.
Click here if you think this looks too hard
Rockwall Weightlifting Club - 6 pm
WOD
For Time:
25 Strict Handstand Push-ups
25 Toes-to-bar
5 Rope Climbs
100 meter DB Overhead Carry (50 / 35lb)
25 Renegade Rows (50 / 35lb)
5 Rope Climbs
25 DB Floor Press (70 / 50lb)
25 Chest-to-bar Pull-ups
| Level 2 : | For Time: |
| 25 Strict Handstand Push-ups , modified | |
| 25 Knees-to-chest | |
| 3 Rope Climbs | |
| 100 meter DB Overhead Carry (35 / 20lb) | |
| 25 Renegade Rows (35 / 20lb) | |
| 3 Rope Climbs | |
| 25 DB Floor Press (50 / 30lb) | |
| 25 Pull-ups | |
| Level 1 : | For Time: |
| 20 Strict Shoulder Press (choose weight) | |
| 20 Knees-to-chest | |
| 6 Rope Pulls | |
| 100 meter DB Overhead Carry (choose weight) | |
| 20 Renegade Rows (choose weight) | |
| 6 Rope Pulls | |
| 20 DB Floor Press (50 / 30lb) | |
| 20 Pull-ups, modified, or RIng Rows |
Post time on the WOD to comments.
Click here if you think this looks too hard
