• Opening Hours

    OPENING HOURSX

    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

    SUNDAYCLOSED

  • P: 07 3376 1398 | M: 0439 781 732

OUR BLOG

WOD – Friday, 19/05/2017

By admin | In CrossFit Rocks | on May 18, 2017

CrossFit Rocks – CrossFit

Nutrition workshop starts at 8am tomorrow!! See you there!!

Warm-up

Warm-up (No Measure)

1 min max effort

Arms only assault bike

1 min max distance

Prowler push

1 min max effort

Shuttle sprints

Then;

2 rounds

12 heavy Russian kettlebell swings

10 slow bus driver squats

Metcon

Metcon (Time)

50-40-30-20-10 reps for time of:

Wall-ball shots 20/14

Box jumps 24″
Masters WOD same for today.

Advanced Athlete Extra Work

Metcon (Time)

For time:

10-8-6-4-2

Bar muscle up

2-4-6-8-10

Clean & jerk 60/40kg

Gymnastics strength WOD

Metcon (No Measure)

Reverse Tabata hanging L-sit (10 on/20 off)

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