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Workout of the day (WOD)

  • WOD – Saturday, 23/06/2018

    By admin | In CrossFit Rocks | on June 22, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Lowri with a cool dismount. Warm-up Warm-up (No Measure) Tabata (alternating rounds): – Push-ups – Double unders Then, 3 rounds of: 5 ring rows 5 strict toe raises 10 wall-ball shots Then, Skill: Rope climbs. Then, Set-up for workout. Metcon Metcon (Time) Regionals Event 6 For time: 4 […]

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  • WOD – Friday, 22/06/2018

    By admin | In CrossFit Rocks | on June 21, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard 6.30am class rowing it out. Warm-up Warm-up (No Measure) Mobility: 2 minute capsule stretch each side Game: Rowling Then, 3 rounds of: 7 jefferson curls 7 box jumps 7 ring rows Then, Set-up for workout. Metcon Metcon (10 Rounds for time) 10 rounds, each for time, of: 200-m […]

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  • WOD – Thursday, 21/06/2018

    By admin | In CrossFit Rocks | on June 20, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Ruzzie doing some bench. Warm-up Warm-up (No Measure) Group dynamic mobility. Then, Clean progressions. Then, Warm up weights for workout. Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightCourtney Haley: 16:53.71 Top 3 Pacific regional men for event 4: James Newbury: […]

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  • WOD – Wednesday, 20/06/2018

    By admin | In CrossFit Rocks | on June 19, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Rumour has it that Jay can sleep in this position. Warm-up Warm-up (No Measure) Tabata alternating (8 rounds total): – Passive hang from bar – Squat and reach Then, 3 rounds of: 100m medicine ball overhead carry (2 hands / left hand / right hand) 7 burpee pull-ups […]

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  • WOD – Tuesday, 19/06/2018

    By admin | In CrossFit Rocks | on June 18, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Coutta doing some GHD sit-ups. Warm-up Warm-up (No Measure) 2 minute double triggerball thoracic (use plate for bigger athletes) Then, With a partner (alternating rounds) perform 3 rounds each of: 10/7 calorie row 3-5 burpees over the rower *Build speed. Sprint the last round. Then, Skill: Bar muscle-up. […]

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  • WOD – Monday, 18/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Jeremy with the splitz (actually pronounced split jerk). Warm-up Warm-up (No Measure) 2 minute banded squat hold Then, Dynamic drills. Then, Clean and jerk drills. Then, Lift. Weightlifting Clean and Jerk (1-1-1-1-1-1-1 reps) Find your positions and build consistent movement patterns. Trust that these good positions will get […]

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  • WOD – Saturday, 16/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Doug powering through some thrusters. Warm-up Warm-up (No Measure) 3 minute bottom of a squat hold Then, Agility ladders Then, Cluster drills. Then, 10 minutes to build to a heavy cluster. Then, Set-up for workout. Weightlifting Squat Clean Thruster (10 minutes to build to a heavy single.) Metcon […]

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  • WOD – Friday, 15/06/2018

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

    CrossFit Rocks – CrossFit LAST CHANCE TO SIGN UP FOR FRIDAY NIGHT LIGHTS! We need shirt orders out by MONDAY so you have until then! All we need is your team registered and a commitment and you can pay later or on the day! View Public Whiteboard Flashback Friday! March, 2015 – Macca doing some […]

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  • WOD – Thursday, 14/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Strict pull-ups are the foundation which kipping pull-ups are built on. Warm-up Warm-up (No Measure) In teams of 2/3, alternate on the assault bike for 7 minutes. Then, Skill: handstand push-up progressions Then, Beginner-intermediate: EMOM 6 minutes of: Min 1: 30s Handstand Hold Min 2: 8 Seated dumbbell […]

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  • WOD – Wednesday, 13/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard It’s specifically the whole ‘getting up’ part of a burpee that sucks. Warm-up Warm-up (No Measure) Mobility: 2 minute triggerball pec minor each side 2 minute barbell smash anterior delt each side Then, Team burpee plate race Then, Snatch drills. Then, Warm up snatch weight. Metcon Metcon (Time) […]

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