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Workout of the day (WOD)

  • WOD – Friday, 12/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 minute banded hip distraction 3 rounds 10 v – up 10 supermans 2 second pause at the top 10m broad jumps Weightlifting Deficit Deadlift (5-5-5-5-5) Brace before you pick the bar up. You need to be setting up before you even grab the […]

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  • WOD – Thursday, 11/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Just some crazy guys doing a marathon row!! Good news is you don’t need to row that far today!! Warm-up Warm-up (No Measure) Trigger ball hips 3 rounds 20 second l-sit or h-sit 20 second side plank right side 20 second side plank left side 15 hip extensions […]

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  • WOD – Wednesday, 10/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard “Upside down or right way up?” “Sometimes upside down IS the right way up. Food for thought….” – Alethea Boon Warm-up Warm-up (No Measure) 3 rounds 5 Inchworm push ups 10 cossack squats with 3 second pause at bottom 10 box jumps Burgener squat clean warm up Warm […]

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  • WOD – Tuesday, 09/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Jenny showing what a good catch position looks like in a split jerk !! Warm-up Warm-up (No Measure) 2 minutes banded samson 2 rounds 30 seconds passive hang 30 seconds lunges 30 seconds handstand hold or double kb overhead hold 30 seconds double unders / single under Split […]

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  • WOD – Monday, 08/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Rope Climbs at dawn with the 5.30 crew !!! Warm-up Warm-up (No Measure) 2 minute bottom of squat 3 rounds 6 strict knee to elbow or hanging knee raise 6 inch worm push up 10 bulgarian split squats 5 each leg Rope climb progressions Metcon Metcon (Time) For […]

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  • WOD – Saturday, 06/10/2018

    By admin | In CrossFit Rocks | on October 5, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Awesome action shot of Sam mid box jump !!!! Warm-up Warm-up (No Measure) Full catalyst warm up Running drill on driveway 2 x on each 10 m light jog 10 m butt kick 10 m high knees 10 m high knee skips 10 tuck jumps Metcon Metcon (Time) […]

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  • WOD – Friday, 05/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up All the lifting in todays workout !!!! Warm-up (No Measure) 2 minute bottom of squat 20 broomstick pass throughs 3 rounds 5 snatch grip deadlift 5 high hang power snatch 5 overhead squats *1st round empty barbell Increase weight per round Metcon Metcon (Weight) With a running […]

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  • WOD – Thursday, 04/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7 minute team row (team of three) switch every 150m 2 rounds 3 skin the cats 15 hollow rocks 20 seconds active hang Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of […]

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  • WOD – Wednesday, 03/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Virginia showing her determination to pull under the bar fast Warm-up Warm-up (No Measure) 2 minutes bottom of squat Junkyard dog Burgener snatch warm up Weightlifting Snatch (2-2-2-2-2-2-2) Pull under the bar fast. A squat snatch is going to be the heaviest snatch you can do. You need […]

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  • WOD – Tuesday, 02/10/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Ant and Larry working those double unders!! Warm-up Warm-up (No Measure) 2 rounds 50m kb overhead carry left arm 50m kb overhead carry right arm 10 Goblet squats Double under drills Advanced max reps triple unders Metcon Metcon (Time) 3 rounds for time of: 25 dumbbell push jerks […]

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