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    TUESDAY05:00 AM - 8:30 PM

    WEDNESDAY05:00 AM - 7:30 PM

    THURSDAY05:00 AM - 7:30 PM

    FRIDAY05:00 AM - 7:30 PM

    SATURDAY06:30 AM - 10:00 AM

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Workout of the day (WOD)

  • WOD – Thursday, 17/08/2017

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

    CrossFit Rocks – CrossFit Amy at the end of Tuesday’s chipper! Warm-up Warm-up (No Measure) 3 minute row (build pace every minute) Then; 3 rounds 15 squats 10 push ups 5 pull ups Then; Double under progressions Then; Warm up thruster weight Then; 2 mini rounds 5 thrusters 15 double unders Metcon We will be […]

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  • REST DAY – Wednesday, 16/08/2017

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

    CrossFit Rocks – CrossFit THE GYM IS CLOSED Enjoy your day off, and while you have some spare time, look up your 17.5 score from the open this year..

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  • WOD – Tuesday, 15/08/2017

    By admin | In CrossFit Rocks | on August 15, 2017

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) 3 rounds 100m run 10m lunges 12 kip swings 15 scap push ups Then; Build up single arm push press weight Practice pistols Metcon CrossFit Games Triple-G Chipper (Time) For time: 100 pull-ups 80 GHD sit-ups 60 single-leg squats, alternating 40-cal. row 20 single arm push presses […]

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  • Monday, 14/08/2017

    By admin | In CrossFit Rocks | on August 14, 2017

    CrossFit Rocks – CrossFit We have an awesome week of training with some big workouts so we recommend that you rest Wednesday – the gym will be closed due to the public holiday so utilise this day as an opportunity to recover for Thursday, Friday and Saturday! BRING ON A GREAT WEEK! “Warming” up on […]

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  • WOD – Saturday, 12/08/2017

    By admin | In CrossFit Rocks | on August 12, 2017

    CrossFit Rocks – CrossFit See you at Dunlop Park Pool at 6:30am! It’s going to be a great session outside of the gym, if you’re not a swimmer, no worries, we have the alternative workout for you! Breakfast is booked at 8:30am at Same Same But Different! Don’t forget your towel! Warm-up Warm-up (No Measure) […]

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  • WOD – Friday, 11/08/2017

    By admin | In CrossFit Rocks | on August 11, 2017

    CrossFit Rocks – CrossFit REMINDER: The gym is closed this Saturday, the session will be at Dunlop Park at 6:30am!!! Kay & Emma monkeying around Warm-up Warm-up (No Measure) 3 minute bike/row (progressively get faster every minute) Then; 3 rounds 10m burpee broad jump 15 band pull aparts 10 single leg RDL on each side […]

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  • WOD – Thursday, 10/08/2017

    By admin | In CrossFit Rocks | on August 10, 2017

    CrossFit Rocks – CrossFit Warm-up *8 minute squat before class Graduated CrossFit Warm-up (No Measure) (beginners do 3 rounds of the first) Round 1 10 Pullups 10 Pushups 10 Situps 10 Squats 10 Hip extensions Round 2 10 Kipping pullups 10 Ring dips 10 Toes to bar 10 OH Squats 10 Back extensions Round 3 […]

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  • WOD – Wednesday, 09/08/2017

    By admin | In CrossFit Rocks | on August 9, 2017

    CrossFit Rocks – CrossFit ANNOUNCEMENT: Saturday’s class will not be held at the gym, we will meet at Dunlop Park Pool at 6:30am. The workout is the games run, swim, run event (anyone not comfortable swimming will modify the workout). Access to the pool is $6.30 which needs to be paid before we start warming […]

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  • WOD – Tuesday, 08/08/2017

    By admin | In CrossFit Rocks | on August 8, 2017

    CrossFit Rocks – CrossFit Morning squad! Warm-up Warm-up (No Measure) “The floor is lava” 2 rounds: 10 leg swings – forward and backward – side to side 10 Under Over (partner holds PVC, athlete duck walks under, then climbs over – adjust height of PVC to make it challenging) Then; 20m monster walk Then; Warm […]

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  • WOD – Monday, 07/08/2017

    By admin | In CrossFit Rocks | on August 7, 2017

    CrossFit Rocks – CrossFit Weighted sprint on Chris’s last round of farmers carry Warm-up Warm-up (No Measure) *8 minute squat before class In teams of 2-3; Death by shuttle sprint Then; 3 rounds of: 5 toes to bar 10 inchworm (no push up) 15 scap push ups Then; Skin the cat practice Metcon Metcon (Time) […]

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