CrossFit Rockwall http://www.crossfitrockwall.com/crossfit_rockwall/ Beyond Routine Fitness en-US Tue, 10 Nov 2009 00:01:00 -0600 http://www.typepad.com/ http://www.rssboard.org/rss-specification Happy Birthday Barbara! http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/10.html http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/10.html LIFT Clean 1-1-1 reps (Test for 1RM) Compare to August 31, 2009. WOD 3 rounds, each for time, of: 800 meter run Intermediate:3 rounds, each for time of: 600 meter run Beginner:3 rounds, each for time, of: 400 meter run... Christmas lights year-round!

LIFT
Clean 1-1-1 reps (Test for 1RM)

Compare to August 31, 2009.

WOD
3 rounds, each for time, of:
800 meter run

Intermediate:3 rounds, each for time of:
600 meter run
 
Beginner:3 rounds, each for time, of:
400 meter run

Rest as needed between runs.

Post load on the lift and time on the WOD to comments.

Compare WOD to August 10, 2009.

Click here if you think this looks too hard

For a little motivation for today's max clean attempts, check out the tribute to the Natalie Woolfolk below.

]]> WODs Woody Tue, 10 Nov 2009 00:01:00 -0600 Home http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/09.html http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/09.html WOD 25-50-75 rep rounds for time of: Squats Push-ups Pull-ups Sit-ups Intermediate: 20-40-60 rep rounds for time of: Squats Push-ups, scaled if needed Pull-ups, scaled with the bands if needed Sit-ups Beginner: 15-30-45 rep rounds for time of: Squats Push-ups,... Squat

WOD

25-50-75 rep rounds for time of:
Squats
Push-ups
Pull-ups
Sit-ups

Intermediate: 20-40-60 rep rounds for time of:
Squats
Push-ups, scaled if needed
Pull-ups, scaled with the bands if needed
Sit-ups
 
Beginner: 15-30-45 rep rounds for time of:
Squats
Push-ups, scaled if needed
Pull-ups, scaled with the bands
Sit-ups
]]> WODs Woody Mon, 09 Nov 2009 02:01:00 -0600 08 http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/08.html http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/08.html Rest Day Rest Day

]]> Rest Day Woody Sun, 08 Nov 2009 00:01:00 -0600 Fun fun fun http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/07.html http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/07.html WOD 10 rounds for time of: 5 Strict pull-ups 5 Box jumps, to mid-thigh Post time on WOD to comments. Click here if you think this looks too hard IMG_4912

WOD

10 rounds for time of:
5 Strict pull-ups
5 Box jumps, to mid-thigh

Post time on WOD to comments.

Click here if you think this looks too hard

]]> WODs Woody Sat, 07 Nov 2009 00:01:00 -0600 Happy Birthday Mike B! http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/06.html http://www.crossfitrockwall.com/crossfit_rockwall/2009/11/06.html LIFT Overhead Squat 2-2-2-2-2 reps (85% of 1RM) Find your Overhead Squat 1RM on October 5, 2009. WOD 3 rounds for time of: 25 Back Squats (35% of 1RM) 25 Lateral Barbell hops* Beginner:3 rounds for time of: 25 Back... Crab Soccer!

LIFT
Overhead Squat 2-2-2-2-2 reps (85% of 1RM)

Find your Overhead Squat 1RM on October 5, 2009.

WOD
3 rounds for time of:
25 Back Squats (35% of 1RM)
25 Lateral Barbell hops*

Beginner:3 rounds for time of:
25 Back Squats (35% of 1RM)
20 Lateral Barbell hops*

* Executed as follows:

Place loaded bar on the deck at the completion of the back squats
Stand to one side of the bar
Hop laterally to the other side with ankles together
Hop back immediately in rapid fire succession

If you are counting correctly, you will finish the hops on the opposite of where you started.

Post load used on the Lift and time on the WOD to comments.

Click here if you think this looks too hard

Happy Birthday Mike B!

CrossFit Kids class tonight at 6:15 pm.

]]> WODs Woody Fri, 06 Nov 2009 00:01:00 -0600