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Workout of the day (WOD)

  • WOD – Tuesday, 28/02/2017

    By admin | In CrossFit Rocks | on February 27, 2017

    CrossFit Rocks – CrossFit You have until 11am to submit your 17.1 score! games.crossfit.com – once validated they will appear in the leaderboard! Tristan post 17.1 Warm-up Warm-up (No Measure) In partners: 3 rounds of 20 banded good mornings Max double unders Then; Superfriend front rack stretch Metcon Front Squat (5-5-3-3-3-1-1-1-1-1) 1-Mile Run (Time) Max […]

  • WOD – Monday, 27/02/2017

    By admin | In CrossFit Rocks | on February 26, 2017

    CrossFit Rocks – CrossFit Submit your 17.1 scores TODAY!! Go to games.crossfit.com to submit! Warm-up Warm-up (No Measure) In teams Driveway running relay Then; 3 rounds 12 squats 9 push ups 6 KB SDHP Then; Skill: Pistols Then; Warm up HSPU/pike HSPU Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 10 handstand push-ups […]

  • WOD – Saturday, 25/02/2017

    By admin | In CrossFit Rocks | on February 24, 2017

    CrossFit Rocks – CrossFit Focus on the task at hand Burpee box jumps are one of those movements that can begin to take a lot longer than they should. Account for fatigue and figure out how many steps you need to take to complete one rep and turn around to begin the next, once you […]

  • WOD – Friday, 24/02/2017

    By admin | In CrossFit Rocks | on February 23, 2017

    CrossFit Rocks – CrossFit The open is announced at 5pm PST which is 11am (not 10am) here. Watch at games.crossfit.com. Virginia and Amy dippin’ it out. Warm-up Warm-up (No Measure) Mobility: 1. Foam roll ITB/glutes/quads 2. Lacrosse ball thoracic 3. Barbell smash traps Then; Skill: HSPU OR Time to practice mini-rounds of 17.1 (after it […]

  • WOD – Thursday, 23/02/2017

    By admin | In CrossFit Rocks | on February 22, 2017

    CrossFit Rocks – CrossFit Due to low numbers, we will not be running a Friday morning gymnastics class (sorry Jen). Come along on Wednesday nights at 7:15pm! $10/class Guido, wetting himself in excitement for the open tomorrow! Warm-up Warm-up (No Measure) Med ball tic tac toe 3 rounds of: 10m toy soldier 10m hurdle walk […]

  • WOD – Wednesday, 22/02/2017

    By admin | In CrossFit Rocks | on February 21, 2017

    CrossFit Rocks – CrossFit 17.1 will be…??? The Open is announced at 10am on Friday on games.crossfit.com. On Saturday the first heat begins at 7am. If you are away, you can do 17.1 in class on Monday! If you are unsure about all of this, just come in on Saturday, do the WOD like you […]

  • WOD – Tuesday, 21/02/2017

    By admin | In CrossFit Rocks | on February 20, 2017

    CrossFit Rocks – CrossFit “The sticking point” You already know that the third 500m is the hardest part in a 2k, it’s the sticking point in this work out, DO NOT UNDERESTIMATE IT. You need to find a pace, If your first 500m is your fastest, you will find yourself in real trouble. Drop your […]

  • WOD – Monday, 20/02/2017

    By admin | In CrossFit Rocks | on February 19, 2017

    CrossFit Rocks – CrossFit HOLD THE LINE! The open is coming this weekend (sign up if you haven’t just do it) but this does not change the fact that this week is just another week of training. Don’t change your routine or hold back this week to save yourself for saturday, get after it every […]

  • WOD – Saturday, 18/02/2017

    By admin | In CrossFit Rocks | on February 17, 2017

    CrossFit Rocks – CrossFit “Get straight on the bar” Here is your challenge. When you come in off the run today, get straight on the bar, no chalk, no water break just pick it up and start doing reps. Do as many as you can before you take a break, get comfortable with being uncomfortable […]

  • WOD – Friday, 17/02/2017

    By admin | In CrossFit Rocks | on February 16, 2017

    CrossFit Rocks – CrossFit “Keep the bar close” Keeping the bar close is where the bar is at its lightest. Focus in the warmup of keeping the bar in close to the body with elbows high and outside. Need “big hips” each rep will be harder than the last, be aggressive and stretch tall! P.S. […]

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