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
3 Rounds For Time:
500 Meter Row
9 Bar Facing Burpees
6 Snatches (70 / 43kg)
3 Rope Climbs
| Level 2 : | 3 Rounds For Time: |
| 500 Meter Row | |
| 9 Bar Facing Burpees | |
| 6 Snatches (55 / 30kg) | |
| 2 Rope Climbs | |
| Level 1 : | 3 Rounds For Time: |
| 300 Meter Row | |
| 9 Bar Facing Burpees | |
| 6 Snatches (35 / 22.5kg) | |
| 6 Rope Pulls + :20 second Chin over the bar Hold |
Post time on the WOD to comments.
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LIFT
Rx - Power Clean + Push Press - 6x (1+3) reps (60%, 70%, 75%, 80% x3) (% of PP)
L2 - Power Clean + Push Press - 6x (1+3) reps (60%, 70%, 75%, 80% x3) (% of PP)
L1 - Power Clean + Push Press - 5x (1+3) reps (+1-2 kg)
WOD
12 Minute AMRAP:
50 Double-unders
Toes-to-bar 5-10-15-20....
| Level 2 : | 12 Minute AMRAP: |
| 25 Double-unders | |
| Toes-to-bar 5-10-15-20.... | |
| Level 1 : | 12 Minute AMRAP: |
| 15 Double-unders or 50 Singles | |
| Knees-to-chest or Knees-to-waist 5-10-15-20.... |
Post load on the lift and rounds on the WOD to comments.
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WOD
2 Sets of:
4 Minutes:
400 Meter Run
w/ Time Remaining AMRAP Air Squats
*rest 90 seconds
4 MInutes:
400 Meter Run
w/ Time Remaining AMRAP Sandbag Over the Shoulder (choose weight)
*rest 90 seconds
| Level 2 : | 2 Sets of: |
| 4 Minutes: | |
| 300 Meter Run | |
| w/ Time Remaining AMRAP Air Squats | |
| *rest 90 seconds | |
| 4 MInutes: | |
| 300 Meter Run | |
| w/ Time Remaining AMRAP Sandbag Over the Shoulder (choose weight) | |
| *rest 90 seconds |
Post reps on the WOD to comments.
Click here if you think this looks too hard
WOD
6 Rounds of:
4 Chest-to-bar Pull-ups + 4 Bar Muscle-ups
12 DB Floor Press (50 / 35lb)
12 / 10 Calorie Row
*1:1 Work / Rest Ratio
| Level 2 : | 6 Rounds of: |
| 8 Pull-ups + 8 Chest-to-bar Pull-ups | |
| 12 DB Floor Press (50 / 35lb) | |
| 12 / 10 Calorie Row | |
| *1:1 Work / Rest Ratio | |
| Level 1 : | 6 Rounds of: |
| 4 Strict Pull-ups + 8 Pull-ups | |
| 12 DB Floor Press (35 / 20lb) | |
| 10 / 8 Calorie Row | |
| *1:1 Work / Rest Ratio |
Post time on the WOD to comments.
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LIFT
Front Squat
Rx - 2x5 reps (60%, 70%), 4x3 reps (75%, 80% x3)
L2 - 4x3 reps (85%)
L1 - 5x3 reps (+2-5 kg)
WOD
13 Minute Grinder:
:15 second Ring Dip Support Hold
5 DB Deadlifts (choose weight)
5 / 5 DB 1-arm Hang Power Clean & Jerk
50ft / 50ft 1-arm DB Front Rack Carry
| Level 2 : | 13 Minute Grinder: |
| :15 second Ring Dip Support | |
| 5 DB Deadlifts (choose weight) | |
| 5 / 5 DB 1-arm Hang Power Clean & Jerk | |
| 50ft / 50ft 1-arm DB Front Rack Carry |
Post load on the lift to comments.
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LIFT
Rx - Clean + Power Jerk + Jerk - 1RM, 2x1 rep (90% of 1RM)
L2 - Clean + Power Jerk - (1+2) RM, 2x (1+2) reps (90% of 1RM)
L1 - Power Clean + Push Press - 5x (1+3) reps
WOD
2 Rounds For Time:
35 Wall Ball Shots (20 / 14lb)
35 Box Jumps (24 / 20")
| Level 2 : | 2 Rounds For Time: |
| 35 Wall Ball Shots (14 / 10lb) | |
| 35 Box Jumps (20 / 16") | |
| Level 1 : | 2 Rounds For Time: |
| 25 Wall Ball Shots (10 / 6lb) | |
| 25 Box Jumps (16") |
Post load on the lift and time on the WOD to comments.
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WOD
5 Rounds of:
2 Minutes On / 1 Minute Off:
10 / 8 Calorie Row
15 Toes-to-bar
AMRAP Hand-release Push-ups
| Level 2 : | 5 Rounds of: |
| 2 Minutes On / 1 Minute Off: | |
| 10 / 8 Calorie Row | |
| 15 Knees-to-chest | |
| AMRAP Hand-release Push-ups | |
| Level 1 : | 5 Rounds of: |
| 2 Minutes On / 1 Minute Off: | |
| 8 / 6 Calorie Row | |
| 15 Knees-to-waist | |
| AMRAP Hand-release Push-ups, scaled |
Post reps on the WOD to comments.
Click here if you think this looks too hard
