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Workout of the day (WOD)

  • WOD – Monday, 26/06/2017

    By admin | In CrossFit Rocks | on June 25, 2017

    CrossFit Rocks – CrossFit The 6:30am crew hitting last weeks shuttle sprints Warm-up Warm-up (No Measure) 3 minute squat (we will not be doing this every single day as part of our warm up – you now need to get into the habit of including it daily) Then; 3 rounds 200m driveway run 12 kip […]

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  • WOD – Saturday, 24/06/2017

    By admin | In CrossFit Rocks | on June 23, 2017

    CrossFit Rocks – CrossFit Last chance to get your calories done for the nutrition challenge and get your score up on the board! Andy doing a nice job of keeping the ball high in the squat! Warm-up Warm-up (No Measure) 3 minute squat (yup, we’re graduating) Then; Tabata burpees Then; 3 rounds 10m lunge and […]

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  • WOD – Friday, 23/06/2017

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

    CrossFit Rocks – CrossFit Jess and Georgie flying into Friday Warm-up Warm-up (No Measure) 2 minute squat Then; Head to the park for running drills Metcon Metcon (10 Rounds for time) 10 rounds 200m run Rest as requiredIntensity = results Not a recovery day, build up your lactic threshold. The harder you work the more […]

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  • WOD – Thursday, 22/06/2017

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

    CrossFit Rocks – CrossFit Kyl during the chest to bar! Warm-up Warm-up (No Measure) 2 minute squat Then; Superman broomstick stretch in partners (3 positions; wide, shoulder width, narrow). Then; 3 rounds: 5 OH plate lunge (right) 5 OH plate lunge (left) 5 plate good mornings Then; Warm up on bar Weightlifting Overhead Squat (5-5-5-5-5) […]

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  • WOD – Wednesday, 21/06/2017

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

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) 2 minute squat Then; 2 rounds of: 10 shoulder activations on bar 10 cossack squats 10m high knees 10m butt kicks Then; Warm up thruster Metcon Metcon (10 Rounds for reps) 10 rounds 1 minute: 3 thrusters 85/60kg 5m/10m/15m shuttle sprint Max reps chest-to-bar Rest 2 minutes […]

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  • WOD – Tuesday, 20/06/2017

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

    CrossFit Rocks – CrossFit Chris during last week’s strict presses WOD! Warm-up “Sitting is the new smoking” We sit to eat breakfast. We sit in the car for 20 minutes to get to work. We sit at work for 4 hours. We sit while we eat our lunch. We sit at work for another 4 […]

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  • WOD – Monday, 19/06/2017

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

    CrossFit Rocks – CrossFit Improve your overhead position by spending more time in a handstand! Warm-up Master the Basics The warm up will start with a 2 minute squat every day this week. If you are not in for class, I encourage you to do this at home. After this week, add a minute to […]

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  • WOD – Saturday, 17/06/2017

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

    CrossFit Rocks – CrossFit HAPPY BIRTHDAY DOUG!! This is the man who started CrossFit Rocks back in 2009, the third affiliate in Queensland! Warm-up Warm-up (No Measure) 400m run w/ med ball Then; 3 rounds of: 10 med ball cleans 10m inchworm 10 toes to bar Then; Warm up weight Metcon Get back on the […]

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  • WOD – Friday, 16/06/2017

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

    CrossFit Rocks – CrossFit Phenomenal camera awareness from Tuxie Warm-up CrossFit Warm Up (No Progressions) (No Measure) 3 rounds 10 strict pull ups 10 push ups 10 abmat sit ups 10 squats 10 hip extensions Weightlifting Back Squat (2-2-2-2-2-2-2) Advanced Athlete Extra Work Yesterday’s WOD Gymnastics strength WOD Metcon (AMRAP – Reps) Tabata Hollow rocks

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  • WOD – Thursday, 15/06/2017

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

    CrossFit Rocks – CrossFit Jen and Jess crushing the partner WOD! Warm-up Warm-up (No Measure) 3 rounds 10 burpees to a target 15 KBS Then; Barbell complex 3 rounds (adding weight each round) 1 deadlift 1 hang power clean 1 front squat 1 push jerk 1 BTN split jerk Metcon Double Grace (Time) 60 clean […]

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