• 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 – Saturday, 20/05/2017

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

CrossFit Rocks – CrossFit


Josh going for upward dog when everyone else is doing toward dog. Classic.

Warm-up

Warm-up (No Measure)

Alternating Tabata in partners

Med ball toss

Junkyard dog (jumping over arms/legs – not the under over)

Then;

3 rounds

10 hanging shoulder activations

10 DB snatch

1 min bottom of the squat

Then;

Practice DB OHS

Metcon

Metcon (Time)

REGIONALS TEAM EVENT 5

In groups of 3 (MMM/FFF)

For time:

125 chest-to-bar pull-ups w/ teammate in hang

100 toes-to-bars w/ teammate in hang

100 dumbbell overhead squats 35/25kg

Masters WOD

Metcon (Time)

REGIONALS TEAM EVENT 5

In groups of 3 (MMM/FFF)

For time:

125 pull-ups w/ teammate in hang

100 toes-to-bars w/ teammate in hang

100 dumbbell overhead squats 25/15kg

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