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WOD – Wednesday, 08/11/2017

By admin | In CrossFit Rocks | on November 7, 2017

CrossFit Rocks – CrossFit


Warm-up (No Measure)

2 rounds

300m run

12 burpees to a target


Athletes not doing GHD SU’s in the WOD go and complete 2x 10-25 GHD sit ups

Athletes doing GHD sit ups:

Option #1

1-3 ascents of pegboard

Option #2

10-20 strict toes to bar or dragonflag

Pistol work:

3 rounds

5-10 pistols on each side (total of 15-30 reps)

BEG: Box with broomstick

INT: Sitting onto low box or band

ADV: With weight vest or kettlebell


Metcon (Time)

5 rounds for time of:

30-cal. row

30 GHD sit-ups
150 total reps of GHD sit ups. Rhabdomyolysis is a condition where muscle tissue damage is so great that substances from the muscle cells leak into the bloodstream. The symptoms include particularly bad DOMS (delayed onset muscle soreness), swelling in the affected area, nausea, and dark coloured urine. In crossfit, we know of cases of rhabdo caused by athletes doing too many GHD sit ups before they are ready, or taking some time off training and then slamming themselves by doing a workout like today’s as RX.. It is therefore critical that you gradually build up your volume of GHD sit ups and maintain capacity in that movement.

Start with 3-5 sets of 5 reps every 3-5 days. Then do sets of 10, then sets of 15, then 20 etc etc. When you are able to do 25-50 GHD sit ups outside of a WOD (and not be sore the next couple of days), you will be strong enough to do GHD sit ups in a WOD. However, it is still wise to start with less volume than prescribed. You can always do more tomorrow or next week, but if you do too many today, you can’t take them back!

Advanced Athlete Extra Work

Metcon (Time)

CrossFit Invitational Event 3

6 rounds for time:

4 bar muscle up

8 hang power snatch 61/43kg

Gymnastics strength WOD

Metcon (AMRAP – Reps)

Tabata push-ups on low rings (scale to front support hold on low rings, or slightly higher rings for push-ups)

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