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Workout of the day (WOD)

  • WOD – Monday, 20/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Friday Night Lights clean and jerk action. Warm-up Warm-up (No Measure) Catalyst warm-up. Then, Clean and Jerk progressions. Then, Set-up for workout. Metcon Metcon (10 Rounds for reps) 10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 70-kg. Women: […]

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  • WOD – Saturday, 18/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) In pairs, complete 3 rounds each of: A) 200m row B) 10-m burpee broad jump 5 air squats + 5 jumping squats Then, Build to a heavy power clean. Then, Set-up for workout. Weightlifting Power Clean (12 minutes to build to a heavy single […]

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  • WOD – Friday, 17/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard A lot of pull-up action going on with the 5.30am crew. Warm-up Warm-up (No Measure) Dynamic drills Then, Kipping pull-up progressions Then, Dumbbell power clean progressions: 5 dip drive 5 high hang power cleans 5 hang power cleans 5 deadlifts + hang power clean 5 power clean Then, […]

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  • WOD – Thursday, 16/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) In pairs, (alternating rounds) 3 rounds each of: 10/7 cal assault bike 10 groiners 5 burpees *increase pace each round. Then, Barbell complex: 2 rounds of: 3 back squat 3 btn push press 3 front squat 3 push press 3 thrusters *run this as […]

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  • WOD – Wednesday, 15/08/2018

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

    CrossFit Rocks – CrossFit REMINDER: Ekka holiday. We are closed. See you Thursday! View Public Whiteboard REMINDER: Ekka holiday. We are closed. See you Thursday!

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  • WOD – Tuesday, 14/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Coach Kate repping out wall-ball shots.,Coach Kate repping out wall-ball shots. Warm-up Warm-up (No Measure) Catalyst warm-up. Then, Warm-up weight. Metcon Metcon (AMRAP – Rounds and Reps) In pairs, complete as many rounds as possible in 35 minutes of: A) 5 wall-ball shots 3 handstand push-ups 1 power […]

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  • WOD – Monday, 13/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Lauren with an excellent front squat! Warm-up Warm-up (No Measure) 2 minute bottom of a squat 1 minute banded tricep stretch each side Then, 3 rounds of: 100m driveway run 20s hollow hold 5 double kettlebell front squat w/ 2 pause at bottom Then, Lift. *BEFORE you add […]

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  • WOD – Saturday, 11/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard The other alternative is a 42km row. Warm-up Warm-up (No Measure) Chris Hinshaw running warm up. Then, Set-up for workout. Metcon Metcon (Time) With a partner, complete for time: 2,000-m row (500-m each) 1-mile run (200-m each) 4,000-m bike (1,000-m each) 1-mile run (400-m each) 2,000-m row (250-m […]

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  • WOD – Thursday, 09/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Rick performing a clean. Warm-up Warm-up (No Measure) Dynamic drills. Then, Shankle Complex progressions. Then, Lift. Weightlifting Shankle Complex (1-1-1-1-1-1-1 reps) 3 hang clean pulls 1 hang clean 2 split jerks3 hang clean pulls + 1 hang clean + 2 split jerks = 1 rep and 1 set. […]

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  • WOD – Wednesday, 08/08/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Nat almost performing an L pull-up (unintentionally)! Warm-up Warm-up (No Measure) 2 minute bottom of a squat hold 2 minute thoracic foam roll Then, 3 rounds of: 10 barbell windshield wipers 10 barbell overhead squats 100m medicine ball overhead carry (both arms / left arm / right arm) […]

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