12/26/09

Posted in 1520 on December 25, 2009 by crossfittherock

“DT”

5 rounds for time:

12 Deadlifts (155lbs.)

9 Hang Power Cleans

6 Push Jerks

Compare to  8/04/09.

CrossFit HQ offers no women’s Rx for this WOD, so we won’t provide one. We know you’ll all challenge yourselves with a heavy, but appropriate, load.

Newbies – this WOD provides an excellent opportunity to practice these key movements. Don’t worry so much about load or speed, but rather focus on doing the movements correctly.

12/25/09

Posted in 1520 on December 24, 2009 by crossfittherock

Merry Christmas and Happy Holidays.

Thank you all for being a part of our CrossFit “The Rock” Family!

(Oh…by the way…we are closed today!)

12/24/09

Posted in 1520 on December 23, 2009 by crossfittherock

CrossFit “The Rock” Skull Caps make GREAT stocking stuffers!

Get yours today!!

Remember – today’s schedule is as follows:

7:00 – 8:00 am

8:00 – 9:00 am

9:00 – 10:00 am

10:00 – 11:00 am

11:00 – 12:00 am

12:00 – 1:00 pm

(…and we are CLOSED Christmas Day).

Now for today’s WOD…

For today’s WOD you will need a partner – we’ll make the matches when you come in

2 Rounds for Total Reps:

2 minutes Hang Power Cleans (65lbs./95.lbs.)

2 minutes Row (calories)

2 minutes Burpees

Both you and your partner will perform the workout at the same time, trying to pack as many reps (or calories) into each 2 minute interval. There is no rest between any of the intervals – this is a 12 minute WOD. Your total reps (and calories) + Your partner’s total reps (and calories) = Your team’s score. Work hard!! Don’t let your partner down!!!

12/23/09

Posted in 1520 on December 22, 2009 by crossfittherock

For Time:

10 Thrusters (95lbs./135lbs.)

50 Double-unders

8 Thrusters

40 Double-unders

6 Thrusters

30 Double-unders

4 Thrusters

20 Double-unders

2 Thrusters

10 Double-unders

Compare to 7/14/09 and/or 11/23/08.

These are heavy thrusters! Choose a load that is VERY challenging for you – but that you can still execute with good form!

12/22/09

Posted in 1520 on December 21, 2009 by crossfittherock

HOLIDAY SCHEDULE:

Thursday, Dec. 24th (Christmas Eve)

AND

Thursday, Dec. 31st (New Year’s Eve)

7:00 – 8:00 am

8:00 – 9:00 am

9:00 – 10:00 am

10:00 am – 11:00 am

11:00 am – 12:00 am

12:00 – 1:00 pm

“The Rock” will be CLOSED on Christmas Day and New Year’s Day.

Now for today’s WOD…

2 rounds for time:

50 squats

50 pull-ups

100 sit-ups


12/21/09

Posted in 1520 on December 20, 2009 by crossfittherock

For time:

500 meter row

Recover, then:

For time:

50 – 35 – 20

Weighted Push-ups (15lbs./25lbs.)

Kettlebell Swings (35lbs/55lbs.)

Back Squats (65lbs./95lbs.)

Hit that row insanely hard – set a new personal best!!

For weighted push-ups, place a 15 or 25 pound plate on your back.

12/20/09

Posted in 1520 on December 19, 2009 by crossfittherock

“The Rock” will be CLOSED TODAY!

Sorry – but the roads are just really nasty out there and I think it would just be smarter to stay off them, if possible, today! So en lieu of today’s WOD, everyone should shovel their walk and driveway AND shovel and elderly neighbor’s walk and driveway. For time, of course. Post time to comments.

We’ll do the WOD we had planned for today tomorrow.

12/19/09

Posted in 1520 on December 18, 2009 by crossfittherock

LET IT SNOW!! – Just want to I’ll make every effort to open “The Rock” on Sunday. HOWEVER please make sure you check the website on Sunday morning before coming in just in case I get snowed in. Thanks.

Now for today’s WOD…

“Diane”

21 – 15 – 9

Deadlifts (155lbs./225lbs.)

Hand Stand Push-ups

HSPU’s can be scaled from boxes or by doing piked push-ups. Also, make sure you use an appropriate load and excellent technique on the DL’s!!

12/18/09

Posted in 1520 on December 17, 2009 by crossfittherock

“Death by Rowing”

For time:

Row 2,500 meter

Rest 2 minutes

Row 2,000 meters

Rest 1:30 minutes

Row 1,500 meters

Rest 1 minute

Row 1,000 meters

Rest :30 seconds

Row 500 meters

For today’s WOD you will row the above distances and rest the appropriate time. Your rest time will be self kept on the big clock. After each row the monitor on your rower MUST BE RESET (i.e. no carrying over meters – we know how some of you try to roll!). Score = total time.

(Disclaimer: I swear I did not make up this WOD!! …Larry)

12/17/09

Posted in 1520 on December 16, 2009 by crossfittherock

For time:

1.1 mile run

100 sit-ups

50 thrusters (65lbs./95lbs.)

Dress warm kiddies!