23
Apr
14

04/24/14

IMG_0741

For Time:

50 Kettlebell Swings (35lbs./55lbs.)
1,000 meter Row

40 Kettlebell Swings
750 meter Row

30 Kettlebell Swings
500 meter Row

20 Kettlebell Swings
250 meter Row

10 Kettlebell Swings

22
Apr
14

04/23/14

IMG_0733

Part I.

Presses – In 20 minutes complete the following:

5 reps @45% of 1RM
5 reps @55% of 1RM
5 reps @65% of 1RM
5 reps @75% of 1RM
2 sets of 5 or more reps @ 85% of 1 RM

In addition, complete 3 sets of 5-15 GHD Back Extensions.

Part II.

AMRAP in 6 minutes:
10 Pistols (5 each leg)
10 Ab Mat Sit-ups (Feet Butterflied)
10 Push-ups

Then immediately begin:

AMRAP in 6 minutes:
10 Wall Balls (15lbs./20lbs.)
10 Weighted Med Ball Sit-ups (15lbs./20lbs.)
10 Burpees

Score = total reps

21
Apr
14

04/22/14

IMG_0721

DON’T FORGET TO PLACE YOUR CUSTOM FIT MEALS ORDER!!

Order at CustomFitMeals.com by the midnight Tuesday deadline for meal pick-ups the following week.

10% Discount Available On Your First Order!! Use the discount code: “therock” when you place your first order to receive this discount.

There are two pick-ups per week – Mondays and Thursdays during normal business hours.

All meals are prepared in a fully licensed commercial kitchen by a team of culinary chefs, delivered safely to CrossFit “The Rock” via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler.

There are no contracts or commitments. All orders are placed week to week.

All meals are made from FRESH, unprocessed ingredients. Gluten-Free, Primal, and Paleo meals available.

____________________

Part I.

In 15 minutes complete 3 rounds the following”

- 10 Alternating Front Rack Lunges (95lbs./135lbs.)
- :10 – :30 Second L- Sit Holds
- 10 Heaving Snatch Balances (keep loads light to work on skill or build to a heavier load if capable)

Part II.

Against a running clock:

5 x 500 meter Run

Rest exactly 2 minutes between efforts.

Start each sprint from the door at the top of the ramp. Enter the other door and note your time. Then move to the door at the top of the ramp to begin your next run once the 2 minute rest ends.

Score = total time.

20
Apr
14

04/21/14

IMG_0711

Part I.

 Back Squat – In 20 minutes complete the following:

5 reps @45% of 1RM
5 reps @55% of 1RM
5 reps @65% of 1RM
5 reps @75% of 1RM
2 sets of 5 or more reps @ 85% of 1 RM

In addition between sets of Back Squats complete 3 sets of max Dead Hang or Weighted Pull-ups

Part II.

AMRAP in 15 minutes:

10 Handstand Push-ups
10 Power Cleasn (115lbs./175lbs.)
20 Sit-ups

Score = total Reps

19
Apr
14

04/20/14

 

securedownload-4

HAPPY EASTER EVERYONE!!

Today we will hold classes at 8:00, 9:00 and 10:00 am ONLY.

The gym will close at 11:15 am sharp – so please plan accordingly.

Thank you!

____________________

For Time:

25 Burpees

Run 500m

25 Push-ups
25 Sit-ups

Run 500m

25 Push-ups
25 Sit-ups

Run 500m

25 Burpees

Run 500m

25 Push-ups
25 Sit-ups

Run 500m

25 Push-ups
25 Sit-ups

Run 500m

25 Burpees 

 

18
Apr
14

04/19/14

Taylor_th

 U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point.

He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. 

Part I.

“Taylor”

4 rounds for time:

Run 400 meters
5 burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

Muscle-up scale = 12 Burpee Pull-ups per round. Perform jumping pull-ups from the floor or box instead of using bands today.

Part II.

Sled Work – Make 2 trips, down and back, with the sled. Challenge yourself with a heavy load!

____________________

SCHEDULE UPDATE: This Sunday, April 20th we will hold classes at 8:00, 9:00 and 10:00 am ONLY.

Thank you Coach Janice for dedicating a few hours on Easter Sunday morning!

Our workout will be able to accommodate a big group – so we hope to see you all then!

Thank you!

 



17
Apr
14

04/18/14

IMG_0706

 

SCHEDULE UPDATE: This Sunday, April 20th we will hold classes at 8:00, 9:00 and 10:00 am ONLY.

Thank you Coach Janice for dedicating a few hours on Easter Sunday morning!

Our workout will be able to accommodate a big group – so we hope to see you all then!

Thank you!

____________________

Part I.

Within 15 minutes complete 3 rounds (not for time)

- 6 Power Snatches – begin with a medium load and work up to your WOD weight. The third set should be same weight as your wod.
- 10-20 Ring Dips – scale as needed
- 15 Weighted GHD Sit-ups

Part II.

For Time:

- 60 Double Unders
- 10 Power Snatch (95lbs./135lbs.)
- 50 Double Unders
- 8 Power Snatch
- 40 Double Unders
- 6 Power Snatch
- 30 Double Unders
- 4 Power Snatch
- 20 Double Unders
- 2 Power Snatch

15 minute time cap. Score total reps if not completed.




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