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:
30 Snatches (61 / 43kg)
*every minute on the minute 5 Bar-facing Burpees, starting at 0:00
Accessory
Tabta Ring Rows
-90 second Rest-
Tabata Abmat Sit-ups
3 Rounds NOT For Time:
6 / 6 DB Single-Arm Floor Press
8 / 8 Tall Kneeling Hip to Halo
| Level 2 : | For Time: |
| 30 Snatches (45 / 30kg) | |
| *every minute on the minute 5 Bar-facing Burpees, starting at 0:00 | |
| Level 1 : | For Time: |
| 30 Snatches (30 / 17.5kg) | |
| *every minute on the minute 3 Bar-facing Burpees, starting at 0:00 |
Post time on the WOD to comments.
Click here if you think this looks too hard
LIFT
Deadlift
Rx - 2x5 reps (59%, 68%), 1 x max reps (77%)
L2 - 1x5 reps (70%)
L1 - 1x5 reps
WOD
8:00 Minute Row @ LT Pace
3:00 Minute Rest
6:00 Minute Row @ LT Pace
3:00 Minute Rest
4:00 Minute Row @ LT Pace
Post load on the lift to comments.
Click here if you think this looks too hard
WOD
7 Minute AMRAP:
2,4,6,8, etc.. Push Press (52 / 30kg)
8 Pull-ups between each set
-rest 3 Minutes-
7 Minute AMRAP:
2,4,6,8,etc.. Strict Knees-to-elbows
8 Box Jumps between each set (24 / 20")
Body Love
Dynamic Hip Flow
Dynamic Flow Shoulders
| Level 2 : | 7 Minute AMRAP: |
| 2,4,6,8, etc.. Push Press (43 / 22.5kg) | |
| 8 Pull-ups, modified between each set | |
| -rest 3 Minutes- | |
| 7 Minute AMRAP: | |
| 2,4,6,8,etc.. Strict Knees-to-chest | |
| 8 Box Jumps between each set (20 / 16") | |
| Level 1 : | 7 Minute AMRAP: |
| 2,4,6,8, etc.. Push Press (30 / 12.5kg) | |
| 6 Pull-ups, modified between each set | |
| -rest 3 Minutes- | |
| 7 Minute AMRAP: | |
| 2,4,6,8,etc.. Strict Knees-to-waist | |
| 6 Box Jumps between each set (16") |
Post rounds / reps on the WOD to comments.
Click here if you think this looks too hard
WOD
0-8 MInutes: 800 Meter Run + Max Rep Power Cleans (83 / 45kg)
8-16 Minutes: 800 Meter Run + Max Rep Burpee Chest-to-bar Pull-up
16-24 Minutes: 800 Meter Run + Max Rep Double-unders
Accessory
3 Rounds NOT For Time:
10 / 10 Side Plank Dips
:40 second Deadbugs
| Level 2 : | 0-8 MInutes: 800 Meter Run + Max Rep Power Cleans (61 / 30kg) |
| 8-16 Minutes: 800 Meter Run + Max Rep Burpee Pull-up | |
| 16-24 Minutes: 800 Meter Run + Max Rep Double-unders | |
| Level 1 : | 0-8 MInutes: 600 Meter Run + Max Rep Power Cleans (45 / 17.5kg) |
| 8-16 Minutes: 600 Meter Run + Max Rep Burpee Jumping Pull-up | |
| 16-24 Minutes: 600 Meter Run + Max Rep Double-unders |
Post reps on the WOD to comments.
Click here if you think this looks too hard
LIFT
Shoulder Press
Rx - 2x5 reps (59%, 68%), 1 x max reps (77%)
L2 - 5x5 reps (70%)
L1 - 5x5 reps
WOD
12 Minute AMRAP:
10 Wall Ball Shots (20 / 14lb)
10 KB Swings (32 / 24kg)
20 Jumping Lunges
Accessory
3 Rounds NOT For Time:
7/7/7 Three Way Raise
12 Bradford Press (barbell)
| Level 2 : | 12 Minute AMRAP: |
| 10 Wall Ball Shots (14 / 10lb) | |
| 10 KB Swings (24 / 16kg) | |
| 20 Jumping Lunges | |
| Level 1 : | 12 Minute AMRAP: |
| 10 Wall Ball Shots (10 / 6lb) | |
| 10 KB Swings (16 / 12kg) | |
| 10 Jumping Lunges |
Post load on the lift and rounds on the WOD to comments.
Click here if you think this looks too hard
WOD
For Time:
50 Toes-to-bar
25 Power Cleans (102 / 55kg)
50 Toes-to-bar
Accessory
4 Rounds NOT For Time:
8 DB Floor Press
:30 second Rest
10 / 10 Turkish Get-up Sit-ups
| Level 2 : | For Time: |
| 50 Knees-to-chest | |
| 25 Power Cleans (75 / 40kg) | |
| 50 Knees-to-chest | |
| Level 1 : | For Time: |
| 30 Knees-to-waist | |
| 25 Power Cleans (55 / 25kg) | |
| 30 Knees-to-waist |
Post time on the WOD to comments.
Click here if you think this looks too hard
WOD
For Time:
2,000 Meter Row
Body Love
3 Rounds NOT For Time:
:15 second Plank
10 Scapula Push-ups
5 Hand Release Push-ups
:15 second Bar Hang
10 Scapula Retractions
5 Strict Pull-ups
:15 second Squat Hold
10 Air Squats
5 / 5 Kossack Squats
Post time on the WOD to comments.
Click here if you think this looks too hard
