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Workout of the day (WOD)

  • WOD – Thursday, 19/10/2017

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

    CrossFit Rocks – CrossFit Happy Birthday for yesterday Archer! Warm-up Warm-up (No Measure) 3 Rounds of: 1 min Row/Bike 1 min Skipping 1 min Good mornings 1 min Front Support Reverse Tabata Pull-up Hold or Ring Row Hold. Warm up / set up movements. Metcon Metcon (Time) 5 rounds for time of: 25 kettlebell swings […]

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  • WOD – Wednesday, 18/10/2017

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

    CrossFit Rocks – CrossFit It’s a Mexican Wave Air Squat this time! Warm-up Warm-up (No Measure) Mobility: 10 Forward Fold + Squat 10 Broomstick pass throughs 10 Btn Sotts Press (In pairs, alternating movements) 1 round of: -5 shuttles (2 x 10m is 1 shuttle) -Plate ground to overhead / Kip Swings / Burpees Accumulate […]

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  • WOD – Tuesday, 17/10/2017

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

    CrossFit Rocks – CrossFit Deb doing some swings! Warm-up Warm-up (No Measure) Mobility: 20 Knee to wall stretch (ankle mobility) each leg 10 Single-arm dumbbell Overhead Squats each arm In pairs: 1-5 Burpees 5-1 Shuttles Partner banded OHS Hold (broomstick), 30 seconds each Reverse Tabata Pull-up hold or Ring Row hold. Overhead Squat warm up […]

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  • WOD – Monday, 16/10/2017

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

    CrossFit Rocks – CrossFit Our focus this week is: Pull-up strength – specifically at the top. Flash back to the 5 rounds of 30 cal bike and 30 cal row workout. Warm-up Warm-up (No Measure) Mobility: 15 Single leg Romanian Deadlifts each leg 15 Single leg calf raises each leg Crossfit Warm up (no progressions) […]

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  • WOD – Saturday, 14/10/2017

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

    CrossFit Rocks – CrossFit The 5pm crew – part time ballers (it didn’t go in). Warm-up Warm-up (No Measure) Mobility: 90 sec banded hamstring stretch each side 1 min Kettlebell Calf Smash each side 10 minutes of Bike/Row (your choice, can be mix) *At some point, accumulate 30m Bear Crawl and 30m Broad Jumps. 3 […]

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  • WOD – Friday, 13/10/2017

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

    CrossFit Rocks – CrossFit It was supposed to be a Mexican wave GHD Sit-up, but Steve was too fast! Warm-up (No Measure) Mobility: 1 min Calf stretch each side 2 minute straddle stretch 1 minute passive hang Junk Yard Dog Burgener Power Clean 3 sets of (increase load each set): 3 Position Power Clean + […]

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  • WOD – Thursday, 12/10/2017

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

    CrossFit Rocks – CrossFit Some clang and bang with the Bintang girls. Warm-up Warm-up (No Measure) Mobility: 2 min bottom of a squat Hold 1 min banded, weighted ankle stretch each side 2 Groups: 1. Dynamic drills 2. 3 rounds on the Assault Bike of: 30 secs light / 20 secs medium / 10 sec […]

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  • WOD – Wednesday, 11/10/2017

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

    CrossFit Rocks – CrossFit Kegcellent! Nice work V! Warm-up Warm-up (No Measure) Mobility: 10 sidelying rotations / open books (each side) with 3 sec pause 20 Bench T-spine extensions then, In pairs, 4 rounds each of: – 100m driveway run – Air Squats then, Burgener Split Jerk Weightlifting Overhead Squat (3-3-3-3-3) The Overhead Squat requires […]

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  • WOD – Tuesday, 10/10/2017

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

    CrossFit Rocks – CrossFit Crossfit Kids Rocks vs Crossfit Kids Mitchelton was a blast! Thanks again Steph! Warm-up (No Measure) Mobility: 10 Kettlebell Windmills each side with 3 sec pause 10 Kettlebell Jefferson Curls with 3 sec pause Then, Tabata (8 rounds): – Calf Pumps – Mountain Climbers (knees to chest) – Mountain Climbers (feet […]

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  • WOD – Monday, 09/10/2017

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

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) Dynamic warmup drills Then, 3 Rounds of: 10-15 GHD Sit-ups 12 kip swings 9 Barbell Front Squats 6 Barbell Strict Press Then, Rowing Pick Drill Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Advanced Athlete Extra Work Front Squat (2-2-2-2-2-2-2) Gymnastics strength WOD […]

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