Hollow Rock Challenge

Dec 28th, 2011

Category: CrossFit

Hollow Rock Challenge

Sergio=The Man

Hollow Rock Challenge: Back by popular demand, we will be starting another hollow rock challenge starting next Wednesday. How this works is that we will start with 10 on January 4th, and we will be adding 10 each week until we get to 100. Hollow rocks are great for building mid-line stability,which will help you gain efficiency in weight-lifting and gymnastic movements. If you are not here on Wednesday make sure you ask for some hollow rock instruction and get them in on your own!

We will be operating normal hours this weekend! Please remember to reserve your New Years tickets if you have not already!


5 Rounds
10 Sumo Deadlift High pull (75,55)
20 Box Jumps
10 Push-press (75,55)

L2 (65,45)


  1. Gambee 12/29/2011 at 2:08 pm

    DL:415 x 2
    WOD: 7:51Rx

  2. Nicole D 12/29/2011 at 2:34 am

    Woohoo! PR city for this chick in the 7:30 class! Not only did I PR my deadlift @ 230×2 but I did my very FIRST Rx WOD tonight!!!

  3. Jeff Sully 12/29/2011 at 2:21 am

    Got smoked on this wod

    Deadlift- 240 (Pretty excited cus last time I did deadlifts I was at 195lbs)

    Time: 18:40RX

  4. Gill 12/28/2011 at 7:24 pm

    Deadlift: 205 (I’m at a plateau!)
    WOD: 10:00 rx

  5. Alec 12/28/2011 at 6:32 pm

    Joe is now posting as Joseph!

    For anyone interested on diet commentary, this is a great post from Denise Minger on the Ancel Keys and the 7 Country Study:

    Denise is the young lady who destroyed the China Study earlier this year:

    • Joe 12/28/2011 at 9:11 pm

      That was a momentary invocation of formality. Casual Joe Shamon is back, rest assured.

      Alec, I’m intimidated by those articles.

  6. Joseph Shamon 12/28/2011 at 2:08 pm

    Deadlift: 345×2
    WOD: 13:29 Rx

    Nothing says 2012 like a hollow rock challenge.

  7. Scott Lush via Facebook 12/28/2011 at 3:20 am

    I’m in. Also for the Paleo Challenge. Keep the challenges coming!

  8. Edith 12/28/2011 at 2:23 am

    luces espectacular!!!! miss you!!! Cukis!!