• 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 – Monday, 04/09/2017

By admin | In CrossFit Rocks | on September 3, 2017

CrossFit Rocks – CrossFit

Our three month special starts with three 1-on-1 sessions, the first one is still a free trial so get your family and friends to email kate@crossfitrocks.com to book in (or on the rocks website)! If they purchase the three month special you score a free month!! Plus, they don’t have to pay for the three months all at once, it will be three direct debits of $195!

Stef and Mia cheering on Nick!


Warm-up (No Measure)

In partners complete 1000m row – rotate every 250m


2 rounds

20 wall balls

15 med ball cleans

10 lateral burpees over the ball


Broomstick drills


Warm up on bar


Clean and Jerk (20 minutes to find a heavy single for the day)


Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

5 box jumps 30/24”

3 squat cleans 100/67.5kg
7 minutes means you cannot afford to rest, therefore you must find a pace that allows for good smooth mechanics that are unbroken. Remember that unbroken and sprint are two different things. You can find a pace that allows you to breathe but not stop moving. If you sprint, you will burn out around 2 minutes and suffer for 5 minutes. Don’t be that guy! Think of this like a 1 mile run – you don’t sprint the first 200m.

Masters WOD

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

5 box jumps 24/20”

3 squat cleans 67.5/45kg

Advanced Athlete Extra Work

Metcon (Distance)

10 rounds for max distance:

2 minute row

2 minute rest
Set the rower up for Intervals: Time under New Workout.

Gymnastics strength WOD

Metcon (No Measure)

6 rounds:

5 strict pull ups (band if necessary)

10 second false grip hang on pull-up bar (can hold a trigger ball in each hand to assist)

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