• 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 – Tuesday, 07/08/2018

By admin | In CrossFit Rocks | on August 6, 2018

CrossFit Rocks – CrossFit

View Public Whiteboard

It always helps to perform burpees next to someone 🙂


Warm-up (No Measure)

3 rounds of:

10 single leg romanian deadlifts (5 each side)

5 dive bomber push-ups

10 hip extensions


Skill: Handstand push-up EMOM


EMOM 10 minutes of:

1st min: 5 dumbbell seated shoulder press

2nd min: 20-30s hollow hold


1st min: 3 handstand push-up negatives

2nd min: 20-30s hollow hold


EMOM 10 minutes of:

1st min: 3-5 handstand push-ups

2nd min: 20-30s hollow hold


Warm up deadlift weight.


Metcon (Time)

5 rounds for time of:

5 deadlifts

10 burpees

Men: 124-kg.

Women: 84-kg.
A burpee is a basic movement and most people can perform it, which is why it’s common for people to want to do the prescribed amount. No matter how basic or common the movement is, if you cannot keep intensity, then scaling should be applied. This is a quick workout and the burpees should be treated with a sense of urgency. Drop the reps if you know you move slow, so that you can move faster in today’s workout.

Advanced Athlete Extra Work

Metcon (Time)

In a 3 minute window

800m Bike

4 Ring muscle ups

Max Push press 60kg

Rest 3 minutes, continue until you have completed 30 reps push press

Gymnastics strength WOD

Metcon (No Measure)

7 x 15 second L holds:

Option 1) Hanging tuck hold

Option 2) Hanging L hold

Option 3) L-sit hold on parallettes

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