22
Jul
14

07/23/14

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“Fight Gone Bad”

In this classic CrossFit workout you will perform maximum reps for 1 minute at each of 5 stations. You will get a 1 minute rest between each 5 minute round and complete a total of 3 rounds.

The 5 stations are:

- Wall Balls (15lbs./20lbs.)
- Sumo Deadlift High-Pulls (55 lbs./75lbs.)
- Box Jumps (20″)
- Push Presses (55lbs./75lbs.)
- Row (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to next station immediately. One point is given for each repetition, except on the rower where each calorie is one point.

Leaderboard opportunity!!

We will work with a partner today – your partner’s job will be to judge range-of-motion, encourage, and keep count for you. Then you will do the same for them.

(Compare to 4/6/14, 7/6/13, 12/31/12, 10/27/12, 6/13/12, 3/18/12, 9/17/11, 7/21/11)

21
Jul
14

07/22/14

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The CrossFit The Rock Summer BBQ is Saturday, August 2nd. Now only 12 Days Away!

It will again be held in Jamie and Tom’s backyard in Oceanside. Address and directions will be available at the gym.

We are trying to get an accurate head count for the BBQ so we have enough food and drinks for everyone. Please, if you plan on attending, sign-up on the Whiteboard outside the office. THANK YOU!

We would love to have all our members attend this event. Significant others, kids, family and friends are welcome to attend as well. We will have lawn games, a water slide, bounce house and other activities for kids. Food, beer, water, soft drinks and snacks will be provided. We are asking adults to contribute $10 to the BBQ fund. Please bring in your $10 ASAP. Thank You and we hope to see you all there.

 

For Time:

21 Deadlifts (145lbs./225lbs.)
21 Bastards

500 meter Run

15 Deadlifts
15 Bastards

500 meter Run

9 Deadlifts
9 Bastards

20
Jul
14

07/21/14

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Part I.

With a partner:

Row for max calories in 25 minutes:

Alternate rowing with your partner for 25 minutes for max calories.

In addition, each partner must complete 1,500 meter of total running within the 25 minutes.

Team score = total calories.

Athletes may choose to run their entire 1,500 meters all in one shot, or break it up into intervals (for example: 1 x 1,000 meters and 1 x 500 meters or 3 x 500 meters). The strategy is up to each team!

Part II.

EMOM for 5 minutes:

15 Ab Mat Sit-ups (add weight as long as you can complete the sit-up reps within the minute.)
* Spend any time remaining in each minute holding a plank on your elbows/forearms.

 

19
Jul
14

07/20/14

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“Rock Runners” Update:

We will meet today – Sunday, July 20th – at 8:30 am sharp at the South Side Middle School track (corner of Lakeview Ave. and Burtis Ave, in RVC).

Coach Pad will be running the show!

Come one, come all! New faces (and feet) are welcome!

Our workouts are always appropriate for both speedy veterans and less speedy newbies!

Any questions please e-mail Larry (larry@crossfittherock.com)

_________________________

Part I.

“Heavy Fran”

For time: 21 – 15 – 9

Thrusters (95lbs./135lbs.)
Dead Hang Pull-Ups

20 minute time cap.

Part II.

Teams of 3 Airdyne sprints for total meters

3 Rounds:
:30 second work per athlete each round.

Switch places until each team member complete 3 x :30 second sprints.

18
Jul
14

07/19/14

With a Partner complete the following AMRAPS for max reps:

8 Minute AMRAP of Kettlebell Swings (45lbs./70lbs.)
8 Minute AMRAP of Box Jumps (20”/24”)
8 Minute AMRAP of Wall Balls (15lbs./20lbs.)
8 Minute AMRAP of Push-Ups

One partner works while the other partner rest. If you are using the same weight as your partner please share equipment.

17
Jul
14

07/18/14

Part 1
In 15 minutes, perform the following Snatch Skill work:
(1) Snatch lift off  (floor to the top of the knee)

(1) Snatch dead lift  (floor to the top of the 2nd pull with shrug, arms remain straight)

(1) Hang Power Snatch

(1) Over head Squat
Use today as skill work, or if your competent at this lift feel free to add some weight.

Part 2.
For Time:
21 Cals Rowing
21 Pull-ups
21 Power Snatch (115lbs./75lbs.)
15 Cals Rowing
15 C2B Pull-ups
15 Power Snatch (115lbs./75lbs.)
9 Cals Rowing
9 Muscle ups
9 Power Snatches (115lbs./75lbs.)
*Scale to pull ups, Assisted C2B pull ups,
**18 Minute time cap.

16
Jul
14

07/17/14

IMG_4287

The CrossFit The Rock Summer BBQ is Saturday, August 2nd. Only 16 Days Away!

It will again be held in Jamie and Tom’s backyard in Oceanside. Address and directions will be available at the gym.

Just like last year, we are looking for some volunteers to help set up on August 2nd, as well as help clean up on Sunday morning. If you can volunteer a little of your time, that would be greatly appreciated. Separate sign-up sheets for set-up and clean-up are now located outside the office.  Many hands makes for light work.  We are also looking to borrow some plastic or outside tables. If you have one you wouldn’t mind lending us, please contact Tom at tom@crossfittherock.com.

We encourage all our members to attend this event. Significant others, kids, family and friends are welcome to attend as well. We will have lawn games, a water slide, bounce house and other activities for kids. Food, beer, water, soft drinks and snacks will be provided.

Please place your name on the whiteboard outside the office if you plan on attending. We are asking adults to contribute $10 to the BBQ fund. Please bring in your $10 ASAP. Thank You.

 

Part 1
In 20 minutes build to the max load you can handle with good form.

Without dropping the barbell, complete the following 4 lifts:
(1) Clean Lift Off (1st pull to the top of the knee)

(1) Clean pull (finish second pull with high pull)

(1) Hang Power Clean (be sure to retreat the hips to receive the barbell)

(1) Front Squat.
*score highest weight used

Part 2.
12 minute AMRAP of
10 Power Clean (185lbs./135lbs.)
10 Bastard +1 (Bastard with two jumps over the bar)
30 Sit-ups (butterfly feet sit up touch toes)
*Score total reps




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