• 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 – Monday, 20/11/2017

By admin | In CrossFit Rocks | on November 19, 2017

CrossFit Rocks – CrossFit

Everyone remind yourself to get cash out and bring it in for the Christmas dinner – we still have a few spots left!! Money due Monday – contact Kate if you can’t bring it in for any reason!


Archer is looking forward to watching you guys do Fran!

Warm-up

Warm-up (No Measure)

Alternating 10 rounds of Tabata

Push ups

Double unders

Then;

3 rounds

15 wall balls

100m run

Warm up pull up/butterfly pull up

Warm up thruster

Warm up weight and complete 2 mini rounds of:

5 thrusters

5 pull ups

1 minute rest

In the mini rounds focus on mechanics and being as efficient as possible – you should be able to time your breathing with your movement while moving quickly.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
43kg/29kg

Lots of time spent practicing movement for Fran today – we want to not only be very warm but our mechanics refined and well-rehearsed before we are huffing and puffing.

How will you attack Fran today? If you have not done Fran in sub 5 minutes, consider doing thrusters and pull ups in 3 sets for the round of 21’s and 15’s. If you have a 5 minute time, you’re goal is to work closer and closer to doing everything unbroken. If you have ever done Fran before; don’t hold back and enjoy!

Advanced Athlete Extra Work

Hang Clean (3-3-3-3-3)

Gymnastics strength WOD

Warm-up (No Measure)

Lower from Candlestick – 15 reps as slowly as possible. https://youtu.be/SOY0ImXwvqw

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