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WOD – Tuesday, 08/05/2018

By admin | In CrossFit Rocks | on May 7, 2018

CrossFit Rocks – CrossFit

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Georgie with the L-sit goods.


Warm-up (No Measure)

Overhead/Squat mobility

2 minute foam roll thoracic

1 minute bar hang

1 minute Squat hold


3 rounds of:

10/7 cal Assault bike

10 Deadbugs

10 Kips Swings

20s Handstand Hold


Complex with broomstick

2 rounds of:

5 Back Squats

5 Sotts Presses

5 Overhead Squats


Set-up for workout.


Metcon (Time)

21-15-9 reps for time of:

Overhead squats


Men: 115 lb.

Women: 80 lb.
How well does your Core hold up when managing fatigue with a high intensity wod; can you still brace properly and maintain an upright squat while breathing heavily? Your core strength plays a big role in both of these movements today as well as everything else. The better your core strength is, the more robust your mechanics will be at the back end of a workout when fatigue has the biggest effect on your movement. Stay braced, control your breathing and keep the intensity. All of that is a skill in itself that needs to be practiced.

Masters WOD

Metcon (Time)

21-15-9 reps for time of:

Overhead squats


Men: 95 lb.

Women: 65 lb.

Advanced Athlete Extra Work

Metcon (Weight)

Every 90 seconds for 8 rounds of:

1 Squat Clean Thruster

2 Push Presses

3 Push Jerks

*perform this as a complex (unbroken).

Gymnastics strength WOD

Metcon (No Measure)

15 reps:

HSPU negative.

Lower from handstand slowly – should take ~5 seconds. Once your head hits the floor, come off the wall.

Scale down to push-up, or up to deficit HPSU.

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