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Workout of the day (WOD)

  • WOD – Friday, 21/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes 200m single arm MB overhead walking challenge Then, Team bike 200m each in teams of 3 for 5 minutes Then, Barbell thruster progressions Metcon Metcon (5 Rounds for reps) 5 2-minute rounds of: 10 thrusters 200-m row Max-rep thrusters Rest 3 minutes […]

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  • WOD – Thursday, 20/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mobility Stations Bar muscle up progressions Metcon Metcon (Time) For time: 50 bar muscle-upsPractice! You need to practice how to apply your pulling and pushing strength to get over that bar! However don’t try and shortcut the process, if you need to continue building […]

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  • WOD-Wednesday, 19/09/18

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Alternate tabata Star jumps Hollow rocks Then, 1 minute hang from bar 4 x 5 reps pushup circuit – wide/narrow/right/left Then, Overhead squat broomstick progressions as a group Then, Warmup on equipment Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as […]

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  • WOD – Tuesday, 18/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 minutes couch stretch each side Then, 4 x 5m Monster walks 10 Strict pullups 10 Strict toes to bar Then, SKILL Bugarian split squats Weightlifting Back Squat (3-3-3-3-3)

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  • WOD – Monday, 17/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Happy monday people! Get fired up Warm-up Warm-up (No Measure) Monster walks Then 3 rounds of: 10/7 cal assault bike cruise pace 5 strict slow burpees Then, Pullup progressions or bar muscle up practice Then Set-up for workout. Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on […]

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  • WOD – Friday, 14/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Get those bar muscle up practice reps in there is something big coming next week…. Warm-up (No Measure) Upper body dynamic drills Then, 2 minutes Tricep smash mobility Then, 3 rounds 10 band pull aparts 10m High knees 10m Butt kicks 10m Bear crawl Metcon Metcon (AMRAP […]

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  • WOD – Thursday, 13/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 10 cal assault bike 10 pistols 10 ring dips Scale the pistols and ring dips and each round make them progressively harder Then; 3 sets of 20 GHD sit ups With 1-2 rope climbs in between each set Weightlifting Hang Power Clean […]

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  • WOD – Wednesday, 12/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Agility ladders Then; 3 rounds of 10 hip extensions 10 box jumps 10 v-ups Then; Partner spotted handstand hold 3 sets of 20-30 seconds Partner spotted handstand shoulder taps 1 set of 10-20 Partner spotted handstand walk (scale to wheelbarrow walk as needed) Max […]

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  • WOD – Tuesday, 11/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Virginia during the doubles and oly workout. Warm-up Warm-up (No Measure) Thoracic flow Then, Squat therapy 5 reps x 5 sets. *3 second descent on every rep. Increase difficulty as needed. Then, 3 rounds with an empty barbell: 5 push jerks 5 split jerks 5 overhead squats Then, […]

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  • WOD – Monday, 10/09/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds of: 100-m medicine ball run 5 burpee pull-ups 10 cossack squats Then, Medicine ball clean progressions. Then, Set-up for workout. Metcon Metcon (Time) For time: 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge Men: 20-lb. Ball Women: […]

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