• 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

Workout of the day (WOD)

  • WOD – Wednesday, 18/07/2018

    By admin | In CrossFit Rocks | on July 17, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Game: Tag ball. Then, 2 minute thoracic foam roll 2 minute bar hang (1 min pronated / 1 min supinated) Then, 3 rounds of: 5 dive-bomber push-ups 10 hip extensions 20 double unders Then, Set-up for workout. Metcon Metcon (AMRAP – Reps) With a […]

    CONTINUE READING
  • WOD – Tuesday, 17/07/2018

    By admin | In CrossFit Rocks | on July 16, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds of: 1 round of cindy: – 5 pull-ups, 10 push-ups, 15 air squats. Jumping obstacle course Then, Snatch drills Then, Lift. Weightlifting Snatch (1-1-1-1-1-1-1 reps) Be steady in the catch. Heavy snatches require a big commitment to get under the bar. Stick […]

    CONTINUE READING
  • WOD – Monday, 16/07/2018

    By admin | In CrossFit Rocks | on July 15, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Synchronised double unders with Sam and Amy. Warm-up Warm-up (No Measure) 1 minute overhead with external rotation bias (each side) 1 minute pidgeon stretch each side. Then, Alternating Tabata (9 rounds): – Air squat – Lateral hurdles – Hollow hold Then, Skill: Thruster efficiency Then, Set-up for workout. […]

    CONTINUE READING
  • WOD – Saturday, 14/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Gold star to anyone who finishes their last 1-mile run like this. Warm-up Warm-up (No Measure) Agility ladders Then, Set-up for workout. Metcon Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his […]

    CONTINUE READING
  • WOD – Friday, 13/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Flash back Friday. Simo and Renee (October, 2016). Warm-up Warm-up (No Measure) 1 minute banded bully stretch each side. 1 minute of minute of wall angels / 1 minute broomstick pass throughs. Then, 2 rounds of: 200-m run 5 dumbbell hang clean and jerks (left arm) 10-m dumbbell […]

    CONTINUE READING
  • WOD – Wednesday, 11/07/2018

    By admin | In CrossFit Rocks | on July 10, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Susan gaining more plates on her bench press. Warm-up Warm-up (No Measure) 2 minute bottom of a squat hold 1 minute banded tricep each side Then, 3 rounds of: 10 cossack squats 10 box jumps 10 tempo goblet squats (3 seconds down, fast up) Then, Lift. Weightlifting Front […]

    CONTINUE READING
  • WOD – Tuesday, 10/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Ella concealing the pain within her face from last week’s snatch-burpee workout. Warm-up Warm-up (No Measure) Dynamic drills. Then, Clean and jerk / snatch drills. Then, Build to a heavy snatch or clean and jerk. Then, Set-up for workout. Metcon Both of these workouts require good barbell conditioning […]

    CONTINUE READING
  • WOD – Monday, 09/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Emma using chest-to-bar pull-ups more frequently in workouts now. Warm-up Warm-up (No Measure) With a partner, complete 2 rounds each of (alternate movements): 10/7-cal assault bike 10 kip swings Then 2 rounds each of (alternate movements): 7 medicine ball sit-ups 7 wall-ball shots Then 2 rounds each of […]

    CONTINUE READING
  • WOD – Saturday, 07/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Timbo wall ballin.’ Warm-up Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 […]

    CONTINUE READING
  • WOD – Friday, 06/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Flash back Friday! Susan (October, 2016). Warm-up Warm-up (No Measure) 90 second kettlebell smash psoas each side. Then, 3 rounds of: 100m run 7 kettlebell sumo deadlift high-pulls 5 toe raises Then, Rowing pick drills Then, 3 attempts at max wattage. Then, Set-up for workout. Metcon Metcon (AMRAP […]

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