• Opening Hours

    OPENING HOURSX

    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

    SUNDAYCLOSED

  • P: 07 3376 1398 | M: 0439 781 732

OUR BLOG

WOD – Wednesday, 17/05/2017

By admin | In CrossFit Rocks | on May 16, 2017

CrossFit Rocks – CrossFit


Jay getting zen

Warm-up

Warm-up (No Measure)

Dodgeball

Then;

Barbell trap smash

10 arm raises each side

Then;

2 rounds of:

20m HS walk/wheelbarrow

20m broad jumps

Then;

Burgener warm up

Weightlifting

Hang Snatch (3-3-3-3-3-3-3)

When the arms bend the power ends!

Coach Burgener’s famous cue for keeping the arms straight until you are at full extension! An early arm pull is the death of your snatch. When the arms bend you are already on your way under the bar. Pull the bar off the ground with the hips! Feb 2013

Masters WOD

Same for today

Advanced Athlete Extra Work

Metcon (Time)

Regionals Event 3

For time:

60-ft. handstand walk

10 toes-to-bars

10 double kettlebell deadlifts

60-ft. handstand walk

12 toes-to-bars

12 double kettlebell deadlifts

60-ft. handstand walk

14 toes-to-bars

14 double kettlebell deadlifts

60-ft. handstand walk

16 toes-to-bars

16 double kettlebell deadlifts

Men use two 150-lb. kettlebells

Women use two 106-lb. kettlebells

Time cap: 11 minutes
60ft = 18m

150lb/106lb = 68kg/48kg

Gymnastics strength WOD

Metcon (3 Rounds for reps)

3 sets

Max unbroken ring rows

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