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Workout of the day (WOD)

  • WOD – Thursday, 15/02/2018

    By admin | In CrossFit Rocks | on February 14, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Ross during some weightlifting last week! Warm-up Warm-up (No Measure) Dynamic drills & agility ladders Skill: strict ring muscle up 1. 5 x 20 sec false grip hang 2. 5 x 1-3 false grip pull ups/ring rows 3. 5 x 1-3 strict muscle up transitions (hanging or kneeling) […]

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  • WOD – Wednesday, 14/02/2018

    By admin | In CrossFit Rocks | on February 13, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Couples that train together… have a better quality of life and have the fitness to play with their children! Warm-up Warm-up (No Measure) 5 minutes Team row Rotate every 10 cal Today’s gymnastics EMOM Warm up on bar Weightlifting Back Squat (3-3-3-3-3) A squat is the thing that […]

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  • WOD – Tuesday, 13/02/2018

    By admin | In CrossFit Rocks | on February 12, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard No hat, no play. No sock, no climb. 😀 Warm-up Warm-up (No Measure) Med ball naughts & crosses Today’s gymnastics EMOM 2 sets for quality: 3 belly button to bar kip swings 6 bar dips (coaches set up low bars on racks) 9 banded pull downs Broomstick drills […]

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  • WOD – Monday, 12/02/2018

    By admin | In CrossFit Rocks | on February 11, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Awesome Singlet… And Double Unders by Alyce! Warm-up Warm-up (No Measure) 2 Rounds of: 300m Row 20m Inchworm Push-ups Then, Today’s Gymnastic EMOM. Then, Deficit Deadlift Practice. Weightlifting Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift set-up. This is flexibility […]

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  • WOD – Saturday, 10/02/2018

    By admin | In CrossFit Rocks | on February 9, 2018

    CrossFit Rocks – CrossFit Susan punching out some ring dips! Warm-up Warm-up (No Measure) 400m run Then; 2 rounds in partners: 10m wheelbarrow (each) 12 med ball tosses 16 plank high 5’s Then; Warm up deadlift Metcon Metcon (Time) 4 rounds for time: 21 burpees 21 deadlifts 400m run Men: 60kg Women: 40kgHigh volume deadlifts […]

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  • WOD – Friday, 09/02/2018

    By admin | In CrossFit Rocks | on February 8, 2018

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) 6 minute EMOM (alternating between 1 & 2, so three sets of each movement total) 1. 10 wall balls (light) 2. 8-10 burpees (should be complete in 30 seconds or less) Then; 2 sets w/ broomstick or barbell 3 front squat 3 thrusters 3 push jerk Weightlifting […]

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  • WOD – Thursday, 08/02/2018

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

    CrossFit Rocks – CrossFit International resting position and the bottom of a dumbbell thruster Warm-up Warm-up (No Measure) Rowing pick drill (reversed) 100m at each step (please do a clear demo first): 1. Arms only 2. Arms and hips 3. Arms and hips and half legs (half stroke) with a pause after arms have re-extended […]

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  • WOD – Wednesday, 07/02/2018

    By admin | In CrossFit Rocks | on February 6, 2018

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) Tabata 1. HS hold 2. Plate ground to overhead Then; 3 rounds of: 2 TGU (one ea side) 10 T-spine rotations 10 hip & back extensions Power clean broomstick drills Weightlifting Power Clean (15 minutes to build to a heavy single power clean) Metcon Metcon (Time) 21-15-9 […]

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  • WOD – Tuesday, 06/02/2018

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

    CrossFit Rocks – CrossFit You know how everyone always sprints the assault bike when it is a warm up? If we told you to go at warm up pace for the workout, would you sprint that too? #reversepsychology #winningthewarmup Warm-up Warm-up (No Measure) Mobility; 1. 2 min ea side hamstring with band attached to post […]

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  • WOD – Monday, 05/02/2017

    By admin | In CrossFit Rocks | on February 4, 2018

    CrossFit Rocks – CrossFit Ashleigh working hard during last weeks med ball clean AMRAP! Warm-up Warm-up (No Measure) Dynamic drills Then; 3 sets of: 3 ring rows 3 transitions 3 ring dips (scale to a jumping ring dip or ring push up) Then; Thruster drills with an empty barbell and warm up for workout Metcon […]

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