• 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 – Thursday, 12/04/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Barbell calf smash (2 min ea side) Foam roll quads (2 min ea side) Then; A. Accumulate 50 hip extensions B. 20-30 alternating single leg RDL with a light DB Then; Handstand walking – wall walks – walking sideways along wall – kicking up […]

    CONTINUE READING
  • WOD – Wednesday, 11/04/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Hope everyone has recovered from Monday! Warm-up Warm-up (No Measure) 3 rounds 10 toes to rings 10 backwards single unders 10m walking lunges Then; For quality (2-3 rounds) 7 toes raises 5 toes to bar (scale to knees to armpit) 3 knees to elbow Toes to bar practice […]

    CONTINUE READING
  • WOD – Tuesday, 10/04/2018

    By admin | In CrossFit Rocks | on April 7, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Lots of lifting coming up this week! Warm-up Warm-up (No Measure) 500m row Then; 2 rounds 10 barbell back squats 10 barbell good mornings Warm up back squat Weightlifting Back Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes […]

    CONTINUE READING
  • WOD – Monday, 09/04/2018

    By admin | In CrossFit Rocks | on April 7, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard George and Jess riding into the new week like.. Warm-up Warm-up (No Measure) 3 rounds 100m run 5 kettlebell swings 5 push ups 5 kip swings Set up for workout Metcon Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of […]

    CONTINUE READING
  • WOD – Saturday, 07/04/2018

    By admin | In CrossFit Rocks | on April 4, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Benchmark day!! Look up your previous time and try to beat it! Warm-up Warm-up (No Measure) Group dynamic stretch Then; 2 rounds: 25 double unders 9 wall balls 7 low box jumps Build up to box jump height for warm up Metcon Kelly (Time) 5 Rounds for time […]

    CONTINUE READING
  • WOD – Friday, 06/04/2018

    By admin | In CrossFit Rocks | on April 4, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds (each) in partners A. 100m run B. Front support *opportunity to test max plank!! You should aim for at least 3 minutes… can anyone do 5 minutes? Then; DB complex 1-arm; 1 deadlift 1 hang clean 1 front squat 1 push jerk […]

    CONTINUE READING
  • WOD – Thursday, 05/04/2018

    By admin | In CrossFit Rocks | on April 3, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Have you been practicing the new skills you got in the open? Don’t wait until next years open to keep working on them!! Warm-up Warm-up (No Measure) A. Trigger ball pecs B. 60m bottoms up overhead KB carry Then; 2 rounds 10 heavy wall balls 10 box jumps […]

    CONTINUE READING
  • WOD – Wednesday, 04/04/2018

    By admin | In CrossFit Rocks | on April 2, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Get ready to ring dip and bench press!! Warm-up Warm-up (No Measure) A. 1000m row B. 3 rounds 30 second hollow hold 10 push ups 10 t-spine rotations Then; Ring volume; 5 minute EMOM At the top of every minute (for 5 minutes) complete a max set of […]

    CONTINUE READING
  • WOD – Tuesday, 03/04/2018

    By admin | In CrossFit Rocks | on April 1, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard How long can you hold a plank? This weeks challenge: Max plank hold Warm-up Warm-up (No Measure) Dynamic stretches Then; 3 rounds of 20 double unders 10 med ball cleans 5 ring rows with a 3 second pause at the top (active shoulders, no shrugging) Set up for […]

    CONTINUE READING
  • WOD – Thursday, 29/03/2018

    By admin | In CrossFit Rocks | on March 27, 2018

    CrossFit Rocks – CrossFit Last day of training before the long weekend! We are closed Friday, Saturday, Sunday & Monday! View Public Whiteboard Earn your chocolate eggs with today’s rowing!! Warm-up Warm-up (No Measure) Dynamic drills Then; Rowing pick drill – arms only – arms and body (lean from 11 o’clock to 1 o’clock) – […]

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