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Workout of the day (WOD)

  • WOD – Saturday, 29/04/2017

    By admin | In CrossFit Rocks | on April 28, 2017

    CrossFit Rocks – CrossFit Think of the task at hand These hero workouts are designed to test your physical and mental fortitude. Dont dwell on the finish line but rather attack the task at hand which may be just getting through the 24 squats or pushups, when you have achieved your mini goal then move […]

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  • WOD – Friday,

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

    CrossFit Rocks – CrossFit Accuracy and consistency For the snatch balance weight should be at least 50% of your 1RM snatch. For the hang snatch your weight should be at 80% of your 1RM and we are looking to build accuracy and consistency with your lifting. Aim for no failed reps. Feb 2013 Put your […]

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  • WOD – Thursday, 27/04/2017

    By admin | In CrossFit Rocks | on April 26, 2017

    CrossFit Rocks – CrossFit Embrace the suck Sorry, this one is going to hurt a little. Each round needs to be a sprint, the more you put on the line, the better the results, the harder you go the better your results. Dec 2012 Caz looking strong on her ring rows! Warm-up Warm-up (No Measure) […]

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  • WOD – Wednesday, 26/04/20

    By admin | In CrossFit Rocks | on April 25, 2017

    CrossFit Rocks – CrossFit Hold your position When you are lifting heavy it will eventually feel like you are stuck under the bar. Hold your position – do not compromise your position with knees or chest, fight and push, if you get stuck your spotters will be there. March 2013 It’s a great day to […]

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  • WOD – Monday, 24/04/2017

    By admin | In CrossFit Rocks | on April 22, 2017

    CrossFit Rocks – CrossFit A friendly reminder that we are closed for the public holiday tomorrow. Lest we forget. Warm-up Warm-up (No Measure) Dynamic drills Then; 3 rounds 12 GHD sit ups 3 skin the cat 10 steering wheel squats Then; 3 sets 10 DB single leg RDL each side (build in weight as form […]

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  • WOD – Saturday, 22/04/2017

    By admin | In CrossFit Rocks | on April 21, 2017

    CrossFit Rocks – CrossFit Bend through the hip not the back Torso must remain rigid in the KB swing. There should be no arching or sticking ribs out in the OH swing, scale the range of motion if you hyperextend. September 2012 Remember to breathe when you run! Warm-up Warm-up (No Measure) Agility ladders Then; […]

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  • WOD – Friday, 21/04/2017

    By admin | In CrossFit Rocks | on April 20, 2017

    CrossFit Rocks – CrossFit Check your back. Get a coach to watch you lift when the weight gets heavy. If your back rounds out, even slightly, take the weight down until you can maintain a perfectly flat back throughout the lift. Reinforce good movement patterns today, get a PB tomorrow, it doesn’t work the other […]

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  • WOD – Thursday, 20/04/2017

    By admin | In CrossFit Rocks | on April 19, 2017

    CrossFit Rocks – CrossFit Why do we use an abmat? The abmat allows us to direct majority of the work to the abdominals in sitting up. We drop the knees out to the side to create a position that disadvantages the hip flexors from contributing to as much as possible. Without the abmat, our lower […]

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  • WOD – Wednesday, 19/04/2017

    By admin | In CrossFit Rocks | on April 18, 2017

    CrossFit Rocks – CrossFit Elbows around your ears! You have to put as much effort into driving your elbows as high as you can. NEVER let your elbows hit your knees. Midsection must be rock solid and drive through the heels. December 2012 Ben smashing last night’s AMRAP Warm-up Warm-up (No Measure) 3 rounds 1 […]

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  • WOD – Tuesday, 18/04/2017

    By admin | In CrossFit Rocks | on April 17, 2017

    CrossFit Rocks – CrossFit Attack your weakness Dedicated session to improving the gymnastic element you suck at the most, this is the best thing you can do to increase your skills. Must practice! In the workout choose an option that makes sense to your development. Feb 2013 Time to get inverted! Warm-up Warm-up (No Measure) […]

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