• Opening Hours

    OPENING HOURSX

    MONDAY05:00 AM - 7:30 PM

    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

    SUNDAYCLOSED

  • P: 07 3376 1398 | M: 0439 781 732

Workout of the day (WOD)

  • WOD – Wednesday, 22/11/2017

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

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) Medball naughts and crosses Then; AMRAP 10 minutes (beginner’s 6-8 minutes) Cindy (at warm up pace) 5 pull ups (banded or ring rows) 10 push ups (on box to learn to maintain midline stabilisation) 15 squats Then; Warm up push press and build to a heavy weight […]

    CONTINUE READING
  • WOD – Tuesday, 21/11/2017

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

    CrossFit Rocks – CrossFit Lanah throwing up some weights! Warm-up Warm-up (No Measure) 10 minutes max calories Team row (alternate every 10 calories) 2 rounds 20m walking lunge w/ twist/samso/elbow to ground 1 minute straddle 20m monster walk Then; With an empty barbell 2 sets 10 good mornings 5 pause back squats Weightlifting Back Squat […]

    CONTINUE READING
  • WOD – Monday, 20/11/2017

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

    CrossFit Rocks – CrossFit Everyone remind yourself to get cash out and bring it in for the Christmas dinner – we still have a few spots left!! Money due Monday – contact Kate if you can’t bring it in for any reason! Archer is looking forward to watching you guys do Fran! Warm-up Warm-up (No […]

    CONTINUE READING
  • WOD – Saturday, 18/11/2017

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

    CrossFit Rocks – CrossFit Monday will be the last day to bring in cash for the Christmas dinner as we need to finalise numbers! Hope everyone is ready for some pulling today! Warm-up Warm-up (No Measure) 400m run Then; 2 minute hang (break up as much as needed within the 2 minutes) Then; 3 rounds […]

    CONTINUE READING
  • WOD – Friday, 17/11/2017

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

    CrossFit Rocks – CrossFit Jenny split jerking like a champ! Warm-up Warm-up (No Measure) 3 rounds 30 seconds single unders 30 seconds rest Then; 3 rounds 10-20 second ring support hold 5 strict pull ups into 5 kipping/butterfly pull ups (or 10 ring rows) 15 goblet squats Then; BEG: Rope climb practice ADV: Triple under […]

    CONTINUE READING
  • WOD – Thursday, 16/11/2017

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

    CrossFit Rocks – CrossFit Linda during Monday’s deadlifts Warm-up Warm-up (No Measure) Pizza delivery Then; 2 rounds 10 toes to rings 15 box jumps 20 band pull aparts Then; Split jerk progressions and footwork practice Weightlifting Split Jerk (1-1-1-1-1-1-1) Advanced Athlete Extra Work Rest day or catch up day Gymnastics strength WOD Metcon (No Measure) […]

    CONTINUE READING
  • WOD – Wednesday, 15/11/2017

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

    CrossFit Rocks – CrossFit Try and accumulate 50-100 GHD sit ups this week (to half-way if you have not done full GHD sit-ups before) Warm-up Warm-up (No Measure) 3 rounds 30 seconds air squats 30 seconds burpees Then; Overhead R.O.M mobility – 40m overhead carry (DM or KB) – 1 minute hang – 5 x […]

    CONTINUE READING
  • WOD – Tuesday, 14/11/2017

    By admin | In CrossFit Rocks | on November 13, 2017

    CrossFit Rocks – CrossFit Laura during one of the many rowing WODs last week Warm-up Warm-up (No Measure) 3 rounds in partners; A. 100m run B. 12 push ups Then; Accumulate 35-60 GHD sit ups (alternate with your partner – while waiting, get today’s gymnastics WOD done!) Then; 3 rounds of: 3 muscle up kneeling […]

    CONTINUE READING
  • WOD – Monday, 13/11/2017

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

    CrossFit Rocks – CrossFit When complexes get complex and you have to ask someone what’s next. Warm-up 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 […]

    CONTINUE READING
  • WOD – Saturday, 11/11/2017

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

    CrossFit Rocks – CrossFit A moment of silence for all those people walking on treadmills for an hour, not breaking a sweat. Pray they find crossfit. Warm-up Warm-up (No Measure) 1 mile run (scale to 1000m-800m if needed). This is a warm up run, start at an easy pace and if you feel comfortable slowly […]

    CONTINUE READING
COPYRIGHT ©CrossFit Rocks
Designed by SiteMost | Hosting by Ingenuity Hosting