• 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 – Thursday, 15/02/2018

By admin | In CrossFit Rocks | on February 14, 2018

CrossFit Rocks – CrossFit

View Public Whiteboard

Ross during some weightlifting last week!


Warm-up (No Measure)

Dynamic drills & agility ladders

Skill: strict ring muscle up

1. 5 x 20 sec false grip hang

2. 5 x 1-3 false grip pull ups/ring rows

3. 5 x 1-3 strict muscle up transitions (hanging or kneeling)

*For big classes, rotate around stations until 5 rounds have been completed.

Today’s gymnastics EMOM.

Jumping warm up.

Broomstick drills


Metcon (Time)

21-15-9 reps for time of:


Box jumps

Men: 50kg 24-in. box

Masters: 40kg 24-in. box

Women: 35kg 20-in. box

Masters: 30kg 20-in. box
This is a high intensity workout, it will be gassy, but the sooner you get through it, the sooner it’s done. If you slow down in an attempt to recover, it will only extend the amount of time you have to suffer!

Advanced Athlete Extra Work

Rest day or catch up day

Gymnastics strength WOD

Metcon (No Measure)

5 min EMOM:

7 burpees + 5 ring dips (or banded dips)

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