• Opening Hours


    MONDAY05:00 AM - 7:30 PM

    TUESDAY05:00 AM - 8:30 PM

    WEDNESDAY05:00 AM - 7:30 PM

    THURSDAY05:00 AM - 7:30 PM

    FRIDAY05:00 AM - 7:30 PM

    SATURDAY06:30 AM - 10:00 AM


  • P: 07 3376 1398 | M: 0439 781 732


WOD – Wednesday, 18/04/2018

By admin | In CrossFit Rocks | on April 17, 2018

CrossFit Rocks – CrossFit

View Public Whiteboard

Greg punching out a little bench press


Warm-up (No Measure)

Junkyard dog


Broomstick drills


Power Snatch (3-3-3-3-3)

Snatch Balance (2-2-2-2-2)

Snatch (1-1-1-1-1)

A power snatch will set you up with a powerful and explosive pull, a snatch balance will set you up with a strong receiving position and then we fnish today’s lifting session by putting it all together with 5 heavy snatches!

Advanced Athlete Extra Work

Metcon (Time)

5 rounds for time:

2 rope climbs

1 legless rope climb

*if you do not have legless rope climbs, replace with 10 feet elevated ring rows

Gymnastics strength WOD

Metcon (No Measure)

Tabata hold bottom of pistol (alternate sides)

COPYRIGHT ©CrossFit Rocks
Designed by SiteMost | Hosting by Ingenuity Hosting