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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LIFT
Clean & Jerk
Rx - Power Clean & Jerk - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2
L2 - Power Clean & Jerk - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2
L1 - Clean & Power Jerk - 15 Heavy Singles
WOD
10 Rounds For Time:
6 Cleans (70 / 43kg)
6 Bar-facing Burpees
| Level 2 : | 10 Rounds For Time: |
| 6 Cleans (55 / 30kg) | |
| 6 Bar-facing Burpees | |
| Level 1 : | 8 Rounds For Time: |
| 6 Cleans (40 / 17.5kg) | |
| 6 Bar-facing Burpees |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
LIFT
Shoulder Press
Rx - 5x1 rep (95%)
L2 - 4x1 rep (85%)
L1 - 5x1 rep (+2-5 kg)
WOD
30-20-10 reps For Time:
Dual DB Snatches (50 / 35lb)
No Push-up Burpees
GHD Sit-ups
| Level 2 : | 30-20-10 reps For Time: |
| Dual DB Snatches (35 / 20lb) | |
| No Push-up Burpees | |
| GHD Sit-ups, parallel | |
| Level 1 : | 30-20-10 reps For Time: |
| Dual DB Snatches (choose weight) | |
| No Push-up Burpees | |
| Sit-ups |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
WOD
6 Rounds For Time: (with partner)
10/10 Reverse Lunges, alternating (50 / 35lb)
400 Meter Run
*One person does 10/10 lunges and the run, then next person goes. Each person does 3 rounds
| Level 2 : | 6 Rounds For Time: (with partner) |
| 10/10 Reverse Lunges, alternating (35 / 20lb) | |
| 400 Meter Run | |
| *One person does 10/10 lunges and the run, then next person goes. Each person does 3 rounds | |
| Level 1 : | 6 Rounds For Time: (with partner) |
| 10/10 Reverse Lunges, alternating (choose weight) | |
| 200 Meter Run | |
| *One person does 10/10 lunges and the run, then next person goes. Each person does 3 rounds |
Post time on the WOD to comments.
Click here if you think this looks too hard
WOD
"Fight Gone Bad"
3 Rounds For Reps of:
1 Minute Wall Balls (20 / 14lb)
1 Minute Sumo Deadlift High Pull (35 / 30kg)
1 Minute Box Jumps (20 / 16")
1 Minute Push Press (35 / 30kg)
1 Minute Row for Calories
1 Minute Rest
| Level 2 : | 3 Rounds For Reps of: |
| 1 Minute Wall Balls (14 / 10lb) | |
| 1 Minute Sumo Deadlift High Pull (30 / 22.5kg) | |
| 1 Minute Box Jumps (18 / 16") | |
| 1 Minute Push Press (30 / 22.5kg) | |
| 1 Minute Row for Calories | |
| 1 Minute Rest | |
| Level 1 : | 3 Rounds For Reps of: |
| 1 Minute Wall Balls (10 / 6lb) | |
| 1 Minute Sumo Deadlift High Pull (22.5 / 12.5kg) | |
| 1 Minute Box Jumps (16") | |
| 1 Minute Push Press (22.5 / 12.5kg) | |
| 1 Minute Row for Calories | |
| 1 Minute Rest |
Post reps on the WOD to comments.
Click here if you think this looks too hard
WOD
20 Minute AMRAP:
10 Bar Muscle-ups
100 Double-unders
10 Turkish Get-ups (50 / 35kg)
| Level 2 : | 20 Minute AMRAP: |
| 15 Chest-to-bar Pull-ups | |
| 75 Double-unders | |
| 10 Turkish Get-ups (50 / 35kg) | |
| Level 1 : | 20 Minute AMRAP: |
| 15 Pull-ups | |
| 50 Double-unders or 150 Singles | |
| 10 Turkish Get-ups (35 / 20kg) |
Post time on the WOD to comments.
Click here if you think this looks too hard
LIFT
Clean & Jerk
Rx - Clean & Jerk - heavy single
L2 - Clean & Jerk - heavy single
L1 - Hang Clean & Power Jerk - 5x3 reps
WOD
12 Minutes of Continous Effort:
50ft Bear Crawl
10 Goblet Squats (32 / 24kg)
50ft Farmers Walk (choose weight)
AMRAP Ring Push-ups w/ 4 second Lowering Phase
200 Meter Row
| Level 2 : | 12 Minutes of Continous Effort: |
| 50ft Bear Crawl | |
| 10 Goblet Squats (24 / 16kg) | |
| 50ft Farmers Walk (choose weight) | |
| AMRAP Ring Push-ups w/ 4 second Lowering Phase, scaled | |
| 200 Meter Row | |
| Level 1 : | 12 Minutes of Continous Effort: |
| 50ft Bear Crawl | |
| 10 Goblet Squats (16 / 12kg) | |
| 50ft Farmers Walk (choose weight) | |
| AMRAP Ring Push-ups w/ 4 second Lowering Phase, scaled | |
| 200 Meter Row |
Post load on the lift and reps on the WOD to comments.
Click here if you think this looks too hard
LIFT
Shoulder Press
Rx - 5x1 rep (90%)
L2 - 5x1 rep (100%)
L1 - 5x1 rep (+2-5 kg)
WOD
For Time:
15-12-9 DB Push Jerks (70 / 50lb)
25-20-15 Box Jump Overs (24 / 20")
*between sets 30 Double-unders
| Level 2 : | For Time: |
| 15-12-9 DB Push Jerks (50 / 35lb) | |
| 25-20-15 Box Jump Overs (20 / 16") | |
| *between sets 20 Double-unders | |
| Level 1 : | For Time: |
| 15-12-9 DB Push Jerks (35 / 20lb) | |
| 20-15-10 Box Jump Overs (16") | |
| *between sets 10 Double-unders or 40 Singles |
Post load on the lift and time on the WOD to comments.
Click here if you think this looks too hard
