• 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 – Saturday, 09/09/2017

By admin | In CrossFit Rocks | on September 8, 2017

CrossFit Rocks – CrossFit


Warm-up (No Measure)

300m run (road track)


3 rounds

10 DB cluster

10 jumping lunges

15-20 second bottom of ring dip hold


Accumulate 30-40 high knees leaning against wall


Metcon (Time)

5 rounds for time:

300m run

30 push ups
Form across volume.

We have been doing a lot of high volume gymnastics in the form of push ups and pull ups. While fatigue is guaranteed to set in, a strong athlete will know how to break it up and not compromise form in the face of volume. Maintain position or you will not progress your pressing strength. If you cannot maintain position, the volume is too much and you need to scale. Once you can maintain position, then increase the volume. Show me an athlete that tries to RX everything without good technique and I will show you an athlete whose progress stalls very quickly.

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