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Workout of the day (WOD)

  • WOD – Friday, 10/11/2017

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

    CrossFit Rocks – CrossFit Ben demonstrating some good overhead position! Warm-up Warm-up (No Measure) 20 cal row Then; 3 rounds of Cindy 5 pull ups/ring rows 10 push ups 15 squats Then; 2 sets of: 10 banded press w/ pause at the top 12 scap push ups Then; Turkish Get Up review 10 minutes to […]

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  • WOD – Thursday, 09/11/2017

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

    CrossFit Rocks – CrossFit ABF – Always be flexing Warm-up Warm-up (No Measure) “Snatch” In the bottom of a squat, grab cone before partner does Then, 3 rounds, in partners: A. Active hang B. 10 broomstick OHS Then; Burgener warm up Weightlifting Hang Snatch (15 minutes to build up to a 1RM hang squat snatch) […]

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  • WOD – Wednesday, 08/11/2017

    By admin | In CrossFit Rocks | on November 7, 2017

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) 2 rounds 300m run 12 burpees to a target Then; Athletes not doing GHD SU’s in the WOD go and complete 2x 10-25 GHD sit ups Athletes doing GHD sit ups: Option #1 1-3 ascents of pegboard Option #2 10-20 strict toes to bar or dragonflag Pistol […]

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  • WOD – Tuesday, 07/11/2017

    By admin | In CrossFit Rocks | on November 6, 2017

    CrossFit Rocks – CrossFit Today’s lifting will be taken from a rack! Warm-up Warm-up (No Measure) Tabata Air squats (aim for 15+ reps) Handstand hold Then; 3 rounds 10 single arm DB press each side 10 cossack squats (add a medball in front of the body if desired) 30 double unders Then; Broomstick warm up […]

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  • WOD – Monday, 06/11/2017

    By admin | In CrossFit Rocks | on November 5, 2017

    CrossFit Rocks – CrossFit Congrats to the Pacific Team for taking out this years Invitational event! Warm-up Warm-up (No Measure) Dynamic drills Then; 3 rounds 10m hurdles 10 kip swings 10 push ups 2 min touch toes (stretch out hamstrings) Skill: Toes to bar Metcon Metcon (AMRAP – Rounds and Reps) Crossfit Invitational Affiliate Competition […]

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  • WOD – Friday, 03/11/2017

    By admin | In CrossFit Rocks | on November 2, 2017

    CrossFit Rocks – CrossFit The moment you realise that your new car can’t in fact drive over the cones on the driveway lol. Warm-up Warm-up (No Measure) Mobility: 2 min wall squat Then 2 sets of: A. With a thin band doubled up around the knees, sit into the bottom of the squat and drive […]

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  • WOD – Thursday, 02/11/2017

    By admin | In CrossFit Rocks | on November 1, 2017

    CrossFit Rocks – CrossFit There’s something particularly badass about the ladies of Rocks Warm-up Warm-up (No Measure) 3 rounds of: 1 minute 10 burpee box jumps 1 minute 15 kettlebell swings 1 minute 10 hollow rocks Skill: Handstand push up 1. ~10 negatives (reduce ROM with an abmat if you are a beginner or increase […]

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  • WOD – Wednesday, 01/11/2017

    By admin | In CrossFit Rocks | on October 31, 2017

    CrossFit Rocks – CrossFit Don’t forget to bring in $49 this week to reserve your seat at dinner Saturday 2nd Dec at the Bavarian Beer Cafe! Put your name down at reception! We currently have 24 seats left #rocksxmas2017 Damo wrestling the barbell Warm-up Warm-up (No Measure) 3 rounds of: 100m run 1 minute row […]

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  • WOD – Tuesday, 31/10/2017

    By admin | In CrossFit Rocks | on October 30, 2017

    CrossFit Rocks – CrossFit HAPPY HALLOWEEN Warm-up Warm-up (No Measure) 3 rounds 15 seconds jumping jacks 15 seconds air squats 15 seconds mountain climbers (knees to chest) 15 second rest Then; 2 sets (w/ empty barbell): 5 dip/drive/shrug 5 high pull 5 muscle clean As a group: 10 reps with an empty barbell or broomstick […]

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  • WOD – Monday, 30/10/2017

    By admin | In CrossFit Rocks | on October 29, 2017

    CrossFit Rocks – CrossFit Kyl with some Pull-ups! Warm-up Warm-up (No Measure) Mobililty: 30 sec passive hang overhand 30 sec passive hang underhand 10 weighted shoulder flex pulls Then, 3 Rounds of: 10/7-cal bike 5 Back Extensions 10 Barbell Rows Then, Skill: Bar Muscle-up Metcon Metcon (Time) For time: 60 sit-ups 50 toes-to-bars 40 GHD […]

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