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
"Aaron Bray"
5 Rounds w/ a partner For Time:
10 Calorie Row
10 Push-ups
10 Sit-ups
10 KB Swings (24 / 16kg)
10 Double-unders
*you go, I go with your partner until BOTH have completed 5 rounds
**while partner completes a round, other partner holds a medicine ball. If either partner drops it, you both complete 5 burpees before picking back up
| Level 2 : | 5 Rounds w/ a partner For Time: |
| 10 Calorie Row | |
| 10 Push-ups, modified | |
| 10 Sit-ups | |
| 10 KB Swings (16 / 12kg) | |
| 10 Double-unders | |
| *you go, I go with your partner until BOTH have completed 5 rounds | |
| **while partner completes a round, other partner holds a medicine ball. If either partner drops it, you both complete 5 burpees before picking back up | |
| Level 1 : | 5 Rounds w/ a partner For Time: |
| 7 Calorie Row | |
| 7 Push-ups, modified | |
| 7 Sit-ups | |
| 7 KB Swings (12 / 8kg) | |
| 30 Single-unders | |
| *you go, I go with your partner until BOTH have completed 5 rounds | |
| **while partner completes a round, other partner holds a medicine ball. If either partner drops it, you both complete 5 burpees before picking back up |
Post time on the WOD to comments.
Join us today to celebrate Aaron Bray's 4-year Anniversary!
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LIFT
Clean
Rx - EMOM 9 x1 (78% x3, 82% x3, 86% x3)
- 5 minutes to work to heavy single
L2 - EMOM 9 x1 (78% x3, 82% x3, 86% x3)
- 5 minutes to work to heavy single
L1 - Clean - 15 Heavy Singles (add 1-2 kg each rep)
WOD
For Quality:
12 - 9 - 6 Reps of:
Deadlfits (125 / 90kg)
:30 - :45 - 1:00
Rower Seat Roll-outs
-Between sets 200 meter Run
| Level 2 : | For Quality: |
| 12 - 9 - 6 Reps of: | |
| Deadlfits (110 / 75kg) | |
| :30 - :45 - 1:00 | |
| Rower Seat Roll-outs | |
| -Between sets 200 meter Run | |
| Level 1 : | For Quality: |
| 9 - 7 - 5 Reps of: | |
| Deadlfits (80 / 50kg) | |
| :30 - :45 - 1:00 | |
| Rower Seat Roll-outs | |
| -Between sets 200 meter Run |
Post load on the lift to comments.
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LIFT
Barbell Floor Press
Rx - 5x3 reps (+2-5 kg)
L2 - 5x3 reps (+2-5 kg)
L1 - 5x3 reps (+2-5 kg)
WOD
3 sets:
250 meter Row
12 Box Jump-overs, 24 / 20"
4 Strict Pull-ups
8 DB Box Step-overs, 24 / 20" (50 / 35lb)
4 Strict Pull-ups
12 Box Jump-overs, 24 / 20"
250 meter Row
-rest 90 seconds between sets
| Level 2 : | 3 sets: |
| 250 meter Row | |
| 12 Box Jump-overs, 20 /16' | |
| 4 Strict Pull-ups, modified | |
| 8 DB Box Step-overs, 20 / 16" (35 / 20lb) | |
| 4 Strict Pull-ups, modified | |
| 12 Box Jump-overs, 20 / 16" | |
| 250 meter Row | |
| -rest 90 seconds between sets | |
| Level 1 : | 3 sets: |
| 200 meter Row | |
| 8 Box Jump-overs, 16" | |
| 4 Strict Pull-ups, modified | |
| 8 DB Box Step-overs, 16" (choose weight) | |
| 4 Strict Pull-ups, modified | |
| 8 Box Jump-overs, 16" | |
| 200 meter Row | |
| -rest 90 seconds between sets |
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WOD
3 Rounds For Time:
8 Turkish Get-ups (50 / 35lb)
10 Push Press (52 / 30kg)
3 Rope Climbs
*Every 3 Minutes, starting at 0:00, 54 Double-unders
Accessory
3 Sets NOT For Time:
8 Ring Dips
-rest 15 seconds
8 / 8 Single Arm Banded Low Row
| Level 2 : | 3 Rounds For Time: |
| 8 Turkish Get-ups (35 / 20lb) | |
| 10 Push Jerks (43 / 22.5kg) | |
| 2 Rope Climbs | |
| *Every 3 Minutes, starting at 0:00, 32 Double-unders | |
| Level 1 : | 3 Rounds For Time: |
| 6 Turkish Get-ups (choose weight) | |
| 8 Push Press (30 / 17.5kg) | |
| 6 Rope Pulls | |
| *Every 3 Minutes, starting at 0:00, 25 Double-unders or 75 Single-unders |
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LIFT
Snatch
Rx - EMOM 9 x1 (78% x3, 82% x3, 86% x3)
- 5 minutes to work to heavy single
L2 - EMOM 9 x1 (78% x3, 82% x3, 86% x3)
- 5 minutes to work to heavy single
L1 - 15 Heavy Singles (add 1-2 kg each rep)
WOD
Every 2:30 Minutes For 12:30 Minutes:
6 KB Complexes (24 / 16kg)
6 / 6 DB Death March (moderate weight)
:20 second Hanging Knee Tuck Hold
*KB Complex = KB Clean + Single Arm Front Rack Curtsy Squat
| Level 2 : | Every 2:30 Minutes For 12:30 Minutes: |
| 6 KB Complexes (16 / 12kg) | |
| 6 / 6 DB Death March (moderate weight) | |
| :10 / :10 second Single Leg Hanging Knee Tuck Hold | |
| *KB Complex = KB Clean + Single Arm Front Rack Curtsy Squat | |
| Level 1 : | Every 2:30 Minutes For 12:30 Minutes: |
| 6 KB Complexes (12 / 8kg) | |
| 4 / 4 DB Death March (moderate weight) | |
| :20 second Hanging Hollow Hold | |
| *KB Complex = KB Clean + Single Arm Front Rack Curtsy Squat |
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WOD
For Time: (25 Minute Time Cap)
50 DB Shoulder-to-overhead
50 DB Deadlifts
50 GHD Sit-ups
100 Single-arm DB Overhead Squats
50 GHD Sit-ups
50 DB Deadlifts
50 DB Shoulder-to-overhead
*50 / 35lbs
| Level 2 : | For Time: (25 Minute Time Cap) |
| 50 DB Shoulder-to-overhead | |
| 50 DB Deadlifts | |
| 35 GHD Sit-ups, parallel | |
| 100 Single-arm DB Overhead Squats | |
| 35 GHD Sit-ups, parallel | |
| 50 DB Deadlifts | |
| 50 DB Shoulder-to-overhead | |
| *35 / 20lbs | |
| Level 1 : | For Time: (25 Minute Time Cap) |
| 35 DB Shoulder-to-overhead | |
| 35 DB Deadlifts | |
| 35 Sit-ups | |
| 70 Single-arm DB Overhead Squats | |
| 35 Sit-ups | |
| 35 DB Deadlifts | |
| 35 DB Shoulder-to-overhead | |
| *Choose weight |
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LIFT
Clean
Rx - EMOM 15 x1 (76% x5, 80% x5, 84% x5)
- 5 minutes to work to heavy single
L2 - EMOM 15 x1 (76% x5, 80% x5, 84% x5)
- 5 minutes to work to heavy single
L1 - 15 Heavy Singles (add 1-2 kg each rep)
WOD
3 sets NOT For Time:
15 Banded Pull-aparts
15 Crush Grip Hollow Body Floor Press (70 / 50lb)
15 Elbow Plank Press-ups
| Level 2 : | 3 sets NOT For Time: |
| 15 Banded Pull-aparts | |
| 15 Crush Grip Hollow Body Floor Press (50 / 35lb) | |
| 15 Elbow Plank Press-ups, modified |
Post load on the lift to comments.
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