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Workout of the day (WOD)

  • WOD – Tuesday, 20/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard This maybe the adopted position at the end of today’s workout whichever option you choose! Warm-up Warm-up (No Measure) Funnel Tag 2 rounds 3 skin the cats or inverted on ring 10 cossack squat with 3 second pause at the bottom 15 hollow rocks Ring muscle up progressions […]

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  • WOD – Monday, 19/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Today’s workout is all in the hips!!!! Warm-up Warm-up (No Measure) 10 reps perfect stretch 3 rounds 100m run 5 back extensions 10 strict toes to bar or leg lifts Kettlebell swing progressions Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 […]

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  • WOD – Saturday, 17/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Hero WOD – ‘Bert’ is gonna be a long grind but then hero wods aren’t made to be easy!!! Warm-up Warm-up (No Measure) Dynamic warmup 1 round 20 Arm circles 20m light jog 20m butt kicks 20m high knees 20m skipping Metcon Bert (Time) For time: 50 burpees […]

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  • WOD – Friday, 16/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Deadlift days are the best days!!! Warm-up Warm-up (No Measure) 2 minute on each leg banded hip distraction 3 rounds 20 seconds superman hold 20 m broad jumps 15 hip extensions Weightlifting Be patient when lifting off the floor. Heavy weight is going to start moving slowly. Stick […]

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  • WOD – Thursday, 15/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst warm up 3 rounds 10/7 cal bike 50m overhead kb carry each arm 10 box jumps Double under drills or 1-10 single to double under ladder Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: […]

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  • WOD – Wednesday, 14/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 minute trigger hips each leg 2 minute banded hip distraction each leg 2 rounds 100m run 10 russian kb swings 20 second hollow hold Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 25-cal. row […]

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  • WOD – Tuesday, 13/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Don’t miss out on lifting days team they are as equally important if not more than a sweaty metcon!! Warm-up Warm-up (No Measure) 2 minute couch stretch each leg 3 rounds 20m banded monster walks 15 hip extensions 10 cossack squats Weightlifting Get used to being under heavy […]

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  • WOD – Monday, 12/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Bit of Tabata to kick of this week of training! Warm-up Warm-up (No Measure) 1 minute each arm banded shoulder distraction 1 minute each arm pec trigger 3 rounds 10 kip swings 10m inch worms 8 thoracic bridges Metcon Metcon (4 Rounds for reps) Tabata push jerk Rest […]

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  • WOD – Saturday, 10/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Pull under the bar fast on those squat cleans!!! Warm-up Warm-up (No Measure) 3 rounds 100m jog 10 cossack squats 5 burpees Burgener squat clean warm up Metcon Metcon (Time) 4 rounds for time of: 20 squat cleans 800-m run Men: 52kg. Women: 34kgPull under the bar fast. […]

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  • WOD – Friday, 09/11/2018

    By admin | In CrossFit Rocks | on November 8, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard The Turkish get-up doesn’t work a single muscle muscle. It works all of them!! You’ve heard of ‘superfoods”? The Turkish get up is a ‘superexercise’!!! Warm-up Warm-up (No Measure) 10 Thoracic bridges Crossfit warmup 2 rounds 10 pull ups / ring rows 10 push ups 10 sit ups […]

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