10/21/14

A new cycle of “Fundamentals” begins tonight! If you are ready to begin your CrossFit journey please be ready to go at 7pm. Contact Mike@CrossFitrocksolid.com for additional information.

STRENGTH:
power clean 3×5@70% of c&j 1rm
push jerk 3×5@60%
WOD:
12 min AMRAP
40 double unders
25 pull ups
10 HSPU

10/20/14

STRENGTH:
back squat 3×5@75% OF 1RM
WOD:
“Air Force”
20 Thrusters 95/65#
20 SDHP
20 Push Press
20 OHS
20 Front Squats
* Every minute on the minute complete 4 BURPEES

GREAT JOB TO ALL OF OUR COMPETITORS THIS WEEKEND FOR THEIR STELLAR PERFORMANCES!!!

CONGRATS TO LAUREN AND MATT 2ND PLACE SCALED DIVISION AT SUPERFIT

ERIN AND ADAM 3RD PLACE RX DIVISION AT SUPERFIT

MARIA 2ND PLACE MASTERS AT MOUNTAIN MELEE

10/18/14

DOUBLE UNDER CLINIC AT 10AM!!!

3 person team WOD
20 min AMRAP
200 double unders
200 air squats
200 kettlebell swings 24/16kg
200 meter barbell carry 185/120

*A 45/25# plate  must be held overhead at all times while the other athletes complete reps- all teammates carry the bar(no plate overhead).

*Only 1 athlete may work on reps at a time

A BIG shout out to Shannon and Poz for completing not 1 but 2 RX wods on Thursday!!! You girls killed it!

10/17/14

Don’t forget that this Saturday at 10am we will have a clinic on double unders.

STRENGTH:
Snatch
*Find a 1 rm
WOD:
10 minute AMRAP
5 squat snatch 115/75
7 hr push ups
9 toes to bar

Crews from ALL classes killed it yesterday!!!

10/16/14

Join us Saturday at 10am for another skill clinic. This week we will be covering the elusive double under.

Partner Wod #1
8 minute AMRAP
400 meter row
max wall balls 20/14#
*Partners switch every 400m/ goal is max wall balls
Partner Wod #2
8 Minute AMRAP
15 burpees onto plate
max rope climbs

Natale hitting box jumps during yesterday’s WOD

10/15/14

STRENGTH
Front squat
*Find a 1 rm
WOD:
10 min AMRAP
1,2,3,4,5…
wall walks
2,4,6,8,10…
box jumps 30/24″
* EMOM perform 10 air squats

10/14/14

STRENGTH:
Clean and jerk
*Find a 1 rm
WOD:
10,9,8,7,6,5,4,3,2,1
shoulder to overhead 155/100
*after each set 30 double unders

10/13/14

STRENGTH:
Back Squat
*Find a 1 rm
PARTNER WOD
9-6-3 (each)
power clean 135/95
burpee over bar
600 meter run
3-6-9 (each)
power clean 135/95
burpee over bar
*partners do 9-6-3 separately and run together

10/11/14

Today we will hold another clinic.This time it’s rope climbs. Look for them in a WOD next week!!! Bring high socks, be warmed up and ready to go at 10am.

WOD:
15 minute AMRAP
9 hspu
12 deadlifts 155/100
15 box jumps 24/20″
18 walking lunges

10/10/14

We would like to say GOOD LUCK to Billy and Ashley on tying the knot today!!!

STRENGTH:
front squat
5-5-5-5-5
WOD:
10 rounds
10 kettlebell swings 24/16#
25 double unders

10/9/14

STRENGTH:
L-sit holds-3 attempts
(hanging from bar or parallettes)
*Establish a total time in seconds
WOD:
21-18-15-12-9-6-3
pull ups
box jumps 24/20″
*EMOM do 5  push ups

10/8/14

STRENGTH:
Thruster
*Find 3 rm
WOD:
50 calorie row
50 thrusters 95/65#
50 burpees

*12 min cap!

 The morning girls having a med ball catch

10/7/14

WOD
18 min AMRAP
50 double unders
35 sit ups
20 wall balls 20/14
10 kettlebell snatch 32/24kg(alt)

Josh, Brett, and Ross take a well deserved rest after Saturday’s Wod

10/06/14

WOD:

“BEAR COMPLEX”

5 rounds not for time

7 unbroken sets of the following sequence equal 1 round:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*The goal is to work up to max load

*Rest between rounds