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Workout of the day (WOD)

  • WOD – Friday, 25/05/2018

    By admin | In CrossFit Rocks | on May 24, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Emma making single arm overhead squats look easy. Warm-up Warm-up (No Measure) Part A) 5 minutes assault bike Part B) Hip mobility Then, As a group: 5 Btn snatch grip push presses 5 Btn snatch grip push jerks 5 Overhead squats 5 Snatch balances 5 hang power snatch […]

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  • WOD – Thursday, 24/05/2018

    By admin | In CrossFit Rocks | on May 23, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Macca repping out wall ball. Warm-up Warm-up (No Measure) Mobility 1 minute banded tricep stretch each side 1 minute forearm barbell smash each side Then, 2 rounds of: 10 Barbell romanian deadlifts 10 Barbell rows 30s Hollow hold Then, 2 rounds of: 10 Box jumps 7 Pull-ups 5 […]

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  • WOD – Wednesday, 23/05/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Tim with his eyes on the task. Warm-up Warm-up (No Measure) Part A) 2 minute assault bike 2 minute row *on the last minute, find your 250m pace. Part B) Banded hamstring distraction 2 minute each side ( 1 min flat back / 1 min rounded) Then, 2 […]

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  • WOD – Tuesday, 22/05/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Ant performing quality push-ups. Warm-up Warm-up (No Measure) Mobility 90 seconds foam roll quads (each side) 90 seconds foam roll lats (each side) Then, In pairs (1 person A, 1 person B): A) 15/12 cal assault bike 30 second hollow hold 15 air squats with 2 second pause […]

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  • WOD – Monday, 21/05/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Climbing goals and climbing walls. Warm-up Warm-up (No Measure) Mobility 2 minute foam roll thoracic 1 minute trigger pec (each side) Then, CrossFit Warm-up (no progressions) 3 rounds of: 10 strict pull-ups 10 push-ups 10 sit-ups 10 air squats 10 hip extensions Then, Turkish get-up progressions/styles 1) Lunge/bridge […]

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  • WOD – Saturday, 19/05/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard An upside down Ruby. Warm-up Warm-up (No Measure) Mobility 2 minute forward fold 1 minute frog stretch 1 minute hang Then, 3 rounds of: 10 wall angels 10 single leg deadlifts 10m sideways lunges 15 banded good mornings Then, In partners, 2 rounds of: A) 5 single arm […]

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  • WOD – Friday, 18/05/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Shlomo attacking the bike with one arm. Warm-up Warm-up (No Measure) Mobility: 2 minute barbell quad smash or foam roller each side 2 rounds of: 10 glute bridges 10 hip flexor raises 10 kip swings Then, 2 rounds of: 100m run 10m bear crawl 10 jumping lunges Metcon […]

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  • WOD – Thursday, 17/05/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Jen, Rick and Callen with some awesome handstand push-ups. Warm-up Warm-up (No Measure) Mobility 3 minute puppy dog stretch Then, 2 rounds of: 10 thoracic bridges 10 large arm circles with 1.25kg/2.5kg plate 10 handstand activations 5 Push-ups Then, 6 rounds (in pairs) alternating round for round: 5 […]

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  • WOD – Wednesday, 16/05/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Rod performing back squats from last week. Warm-up (No Measure) Mobility & core stability 15 breaths 90/90 breathing (hips on floor) 15 breaths 90/90 breathing (hips off floor) 15 breaths in a quadruped position (sink back like a squat) Then, 3 rounds of: 15 hip extensions 10m […]

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  • WOD – Tuesday, 15/05/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Hang in there, it’s nearly midweek! Warm-up Warm-up (No Measure) Mobility: 2 minute Lizard stretch each side Then, 2 rounds of: 20s Handstand Hold 15 Banded Pull Aparts 10 Cossack Squats Then, 2 rounds of: 10/7 calorie Assault Bike 7 Box Jumps 5 inchworm push-ups Set-up for workout. […]

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