• 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, 28/11/2017

By admin | In CrossFit Rocks | on November 27, 2017

CrossFit Rocks – CrossFit

Murph is this Saturday!!


Warm-up (No Measure)

Warm up flow


Handstand practice

BEG: Wall facing or feet on box and hold for 3 sets of 20-30 seconds

INT: Facing out on wall – pull feet off wall and hold (try to only fall back onto wall, not forward down to ground – the weight needs to stay in your fingers)

ADV: Freestanding (with a spot if needed)


3 rounds of

10 push ups

10m right arm KB/DB overhead carry

10m left arm KB/DB overhead carry


Garrett (Time)

3 rounds:

75 Air Squats

25 Ring Handstand Push-ups

25 L Pull-ups
In honor of Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, WV was killed in Herat Province, Afghanistan on August 4, 2008.
To learn more about Garrett click here

Masters WOD

Masters Garrett (Time)

3 rounds for time:

75 squats

20 handstand push ups

20 strict pull ups

Advanced Athlete Extra Work

Metcon (4 Rounds for time)

4 rounds each for time:

800m run
Rest as long as needed to keep your times within 3-4 seconds of each other

Gymnastics strength WOD

Metcon (No Measure)

EMOM 5 minutes:

1-3 wall walks to handstand

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