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Workout of the day (WOD)

  • WOD – Monday, 15/01/2018

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

    CrossFit Rocks – CrossFit Get your abs ready for GHD sit ups by doing them before or after class! Warm-up Warm-up (No Measure) Mobility – thoracic bridges – cat cow – squat & reach – 2 x 20 second bottom of ring dip – 10m inchworm Then; 3 rounds 10 box jumps (step down) 10 […]

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  • WOD – Thursday, 11/01/2018

    By admin | In CrossFit Rocks | on January 10, 2018

    CrossFit Rocks – CrossFit Remember to get your things from the mobility room! Andy back in action on Tuesday! Warm-up Warm-up (No Measure) 3 rounds of: 100m row 30 double unders 10 ring rows Then; Skill: Bar muscle up 1. Kipping 2. 2 kips + 1 belly button to bar 3. Banded broomstick BMU drills […]

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  • WOD – Wednesday, 10/01/2018

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

    CrossFit Rocks – CrossFit Be sure to pick up anything that belongs to you from the mobility room ASAP! You know makes getting back into the gym harder? Not getting back into the gym. Commit, just do it, don’t give yourself excuses. Then, it can start to gain momentum and before you know it, you […]

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  • WOD – Tuesday, 09/01/2018

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

    CrossFit Rocks – CrossFit Build a strong foundation by spending more time with the basics for your gymnastics movements! Warm-up Warm-up (No Measure) 5 minutes max calories assault bike (in groups) Then; 2 rounds of: 10 inchworm push ups 20 second handstand hold 15 GHD sit ups Warm up deadlift 3 sets of: – 10 […]

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  • WOD – Monday, 08/01/2018

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

    CrossFit Rocks – CrossFit Welcome back! We hope everyone has had a fantastic break and has recharged their batteries ready for a big year ahead! Today’s workout is a great one to start the year – make sure you bring your socks! Go hard, it is time to get some intensity! Welcome back! Warm-up Warm-up […]

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  • WOD – Saturday, 23/12/2017

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

    CrossFit Rocks – CrossFit This is the last workout of the year! We wish everyone a wonderful holiday and can’t wait to see you in the new year! Jumping into the holidays like… Warm-up Warm-up (No Measure) 3 Rounds of: 15 seconds Star Jumps 15 seconds Mountain Climbers 15 seconds Air Squats 15 seconds rest […]

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  • WOD – Thursday, 21/12/2017

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

    CrossFit Rocks – CrossFit Brosesh Warm-up Warm-up (No Measure) Dodgeball Then; 3 rounds 5 burpee box jumps 10 sec ring support 20 double unders Then; Muscle up drills – kipping on rings – kneeling muscle up – feet on a box muscle up Metcon Metcon (Time) For time: 12 muscle-ups 50 box jump overs 24/20 […]

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  • WOD – Wednesday, 20/12/2017

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

    CrossFit Rocks – CrossFit Tux during the 40 minutes of fun that was Monday’s WOD! Warm-up Warm-up (No Measure) Dynamic drills Then; 2 rounds 15-25 GHD sit ups 10m monster walk 6 empty barbell front squats w/ pause in the bottom Weightlifting Front Squat (1-1-1-1-1-1-1-1-1-1) Advanced Athlete Extra Work Metcon (Time) For time: Run 800m […]

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  • WOD – Tuesday, 19/12/2017

    By admin | In CrossFit Rocks | on December 18, 2017

    CrossFit Rocks – CrossFit Barry squatting the house down! Warm-up Warm-up (No Measure) 2 rounds 250m row 15 band pull aparts 15 squats Then; Behind the neck push jerk + overhead squat warm up with a broomstick. 15 minutes to build to a heavy single overhead squat taken from the floor with a clean and […]

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  • WOD – Monday, 18/12/2017

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

    CrossFit Rocks – CrossFit Last week of regular classes. Also, time to pick up any of your belongings from the mobility room – it will be thrown out at the end of the year! Anything left behind at the gym goes in there, so have a check next time you’re in! Nat, Jess and Rick […]

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