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
20 Minute AMRAP: (with partner)
10 DB Box Step-overs (24 / 20") (50 / 35lb)
50 Double-unders
10 Strict Handstand Push-ups
*Partner 1 will work on the movements while partner 2 does a 100 meter sled push. Once partner 2 gets done they will switch. Partner 2 will take over where partner 1 left off. Partners will continue in this fashion for the whole workout.
| Level 2 : | 20 Minute AMRAP: (with partner) |
| 10 DB Box Step-overs (20 / 24") (35 / 20lb) | |
| 25 Double-unders | |
| 10 Strict Handstand Push-ups, scaled | |
| *Partner 1 will work on the movements while partner 2 does a 100 meter sled push. Once partner 2 gets done they will switch. Partner 2 will take over where partner 1 left off. Partners will continue in this fashion for the whole workout. | |
| Level 1 : | 20 Minute AMRAP: (with partner) |
| 10 DB Box Step-overs (16") (choose weight) | |
| 50 Single-unders | |
| 10 Strict DB Shoulder Press (choose weight) | |
| *Partner 1 will work on the movements while partner 2 does a 100 meter sled push. Once partner 2 gets done they will switch. Partner 2 will take over where partner 1 left off. Partners will continue in this fashion for the whole workout. |
Post rounds on the WOD to comments.
Click here if you think this looks too hard
WOD
Tabata Push Jerks (43 / 30kg)
*Rest 3 Minutes
Tabata Chest-to-bar Pull-ups
*Rest 3 Minutes
Tabata Push-ups
*Rest 3 Minutes
Tabata Hang Power Snatch (43 / 30kg)
| Level 2 : | Tabata Push Jerks (35 / 25kg) |
| *Rest 3 Minutes | |
| Tabata Pull-ups | |
| *Rest 3 Minutes | |
| Tabata Push-ups | |
| *Rest 3 Minutes | |
| Tabata Hang Power Snatch (35 / 25kg) | |
| Level 1 : | Tabata Push Jerks (20 / 15kg) |
| *Rest 3 Minutes | |
| Tabata Pull-ups, scaled | |
| *Rest 3 Minutes | |
| Tabata Push-ups, scaled | |
| *Rest 3 Minutes | |
| Tabata Hang Power Snatch (20 / 15kg) |
Post reps on the WOD to comments.
Click here if you think this looks too hard
RX LIFT
Power Clean + Power Jerk - 2x(1+1)RM, 2x 2(1+1) reps (90%, 95%)
Halting Clean Deadlift (1", knee, mid-thigh) (controlled eccentric in proper position) 4 x 3 reps (80%, 85%, 90% x2)
L2 LIFT
Power Clean + Power Jerk - 2x(1+1)RM, 2x 2(1+1) reps (90%, 95%)
Halting Clean Deadlift (1", knee, mid-thigh) (controlled eccentric in proper position) 4 x 3 reps (80%, 85%, 90% x2)
L1 LIFT
Power Clean + Power Jerk - 2x(1+1)RM, 2x 2(1+1) reps (90%, 95%)
Halting Clean Deadlift (1", knee, mid-thigh) (controlled eccentric in proper position) 4 x 3 reps
WOD
3 Rounds Not For Time:
30 second ring Plank Holds
*rest 15 seconds
20 KB Russian Twist (choose weight)
*rest 30 seconds between rounds
Post load on the lifts to comments.
Click here if you think this looks too hard
WOD
"Wade's Army"
5 Rounds For Time:
11 One Arm DB Power Snatches (50 / 35lb)
12 One Arm DB Thrusters (50 / 35lb)
11 Weighted Pull-ups (50 / 35lb)
*You can alternate hands as needed during the workout to complete total reps
| Level 2 : | 5 Rounds For Time: |
| 11 One Arm DB Power Snatches (35 / 20lb) | |
| 12 One Arm DB Thrusters (35 / 20lb) | |
| 11 Weighted Pull-ups (35 / 20lb) | |
| *You can alternate hands as needed during the workout to complete total reps | |
| Level 1 : | 5 Rounds For Time: |
| 11 One Arm DB Power Snatches | |
| 12 One Arm DB Thrusters | |
| 11 Strict Pull-ups | |
| *You can alternate hands as needed during the workout to complete total reps |
Post time on the WOD to comments.
Compare to November 13, 2017.
Click here if you think this looks too hard
Competitor's Class - 7:30 am
CrossFit Class - 9 am
Level Testing - You can test any of the Level 1 or Level 2 (if you have completed Level 1) movements before the WOD today! Have you read about our Fitness & Skill Levels? Check them out here!
Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.
Post WOD and time or rounds to comments.
Mobility
1) Glute Smash and Floss
- 2 minutes
- sit on lacrosse ball
2) Triceps Extension Smash
- 2 minutes per side
- press triceps into barbell, extend, flex, rotate
3) Global Gut Smash
- 2 minutes per side
- big ball, 5 minutes per side
