• 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 – Wednesday, 06/06/2018

By admin | In CrossFit Rocks | on June 5, 2018

CrossFit Rocks – CrossFit

View Public Whiteboard

17 year old Blake. Ha!


Warm-up (No Measure)

1 minute trigger ball glutes each side

1 minute lizard pose stretch each side


2 rounds of:

250m row

10 wall ball

10 groiners


Pistol squat practice

Accumulate 30 reps total of any progression:

– Broomstick assisted on box

– Depth target

– Heel plate

– Pistol squat

– Weighted pistol


Review medicine ball clean.


Metcon (Time)

3 rounds for time of:

1 mile assault bike

50 medicine-ball cleans

Rest 2 minutes

Men: 20-lb. Ball

Women: 14-lb. ball
Take medicine ball cleans seriously. If you struggle with olympic lifts or you know for a fact that it could be much better, than being able to master a medicine ball clean is a good start. It is the exact same pattern as a barbell clean. Be patient, focus on keeping your arms straight as you stand all the way up and open up your hips aggressively. Your hands will slide around the ball easily if you create enough elevation on the ball by opening up the hips and locking out the knees together, hard.

Advanced Athlete Extra Work

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 7 minutes of:

3 muscle-ups

3 snatches

6 muscle-ups

6 snatches

9 muscle-ups

9 snatches

Men: 60-kg

Women: 40-kg
This is a timed workout. If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.

Gymnastics strength WOD

Metcon (No Measure)

Wheelbarrow walk 3 x 10m (each, with a partner)

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