• 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 – Friday, 18/05/2018

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

CrossFit Rocks – CrossFit

View Public Whiteboard

Shlomo attacking the bike with one arm.


Warm-up (No Measure)


2 minute barbell quad smash or foam roller each side

2 rounds of:

10 glute bridges

10 hip flexor raises

10 kip swings


2 rounds of:

100m run

10m bear crawl

10 jumping lunges


Metcon (6 Rounds for reps)

6 Rounds for max reps of:

30 seconds max toes-to-bar

30 seconds rest

30 seconds max calories assault bike

30 seconds rest

30 seconds max rope slams

30 seconds rest

30 seconds max sled push

30 seconds rest
Embrace the suck! 30 seconds isn’t that long and you need to keep telling yourself that when it begins to hurt. Your mind will to tell you to slow down or stop on each interval but don’t listen to it! The harder you go, the better your results will be.

Advanced Athlete Extra Work

Yesterday’s WOD.

Gymnastics strength WOD

Metcon (No Measure)

3 rounds:

Front support to rear support and back x 3 each side

30 sec hamstring stretch


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