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Workout of the day (WOD)

  • WOD – Monday, 11/09/2017

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

    CrossFit Rocks – CrossFit Barry hitting last weeks deadlifts! Warm-up Graduated CrossFit Warm-up (No Measure) (beginners do 3 rounds of the first) Round 1 10 Pullups 10 Pushups 10 Situps 10 Squats 10 Hip extensions Round 2 10 Kipping pullups 10 Ring dips 10 Toes to bar 10 OH Squats 10 Back extensions Round 3 […]

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  • WOD – Saturday, 09/09/2017

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

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) 300m run (road track) Then; 3 rounds 10 DB cluster 10 jumping lunges 15-20 second bottom of ring dip hold Then; Accumulate 30-40 high knees leaning against wall Metcon Metcon (Time) 5 rounds for time: 300m run 30 push upsForm across volume. We have been doing a […]

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  • WOD – Friday, 08/09/2017

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

    CrossFit Rocks – CrossFit Deb, Lowri and Ella bear crawling through Tuesday’s WOD! Warm-up Warm-up (No Measure) 3 rounds in partners: A. 250m row B. 100m run Then; 3 rounds 10 band pull aparts 15 KB SDHP 10-20 GHD sit ups Then; Kipping pull ups and butterfly pull up practice Metcon Metcon (Time) 3 rounds […]

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  • WOD – Thursday, 07/09/2017

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

    CrossFit Rocks – CrossFit Doug will be running the 5pm class today!! Nick during Tuesday’s v-ups! Warm-up Warm-up (No Measure) 300m run (easy/mod/hard) Then; 3 rounds 10 DB single leg RDL (ea side) 35 double unders Then; 15 hip extensions 10 back extensions 5 hip & back extensions Then; Warm up on bar Weightlifting Deadlift […]

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  • WOD – Wednesday, 06/09/2017

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

    CrossFit Rocks – CrossFit Jess and Kay making sure they don’t get that butt rub!! Warm-up Warm-up (No Measure) Dynamic drills Then; 2 rounds of Cindy 5 strict pull ups/ring rows 10 push ups/incline 15 squats Then; Warm up thruster & overhead squat weight (must be same weight) Metcon Metcon (Time) For time: 5 rope […]

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  • WOD – Tuesday, 05/09/2017

    By admin | In CrossFit Rocks | on September 4, 2017

    CrossFit Rocks – CrossFit Lauren punching out some ring push ups! Warm-up Warm-up (No Measure) “Lumberjacks and Farmers” Then; 3 rounds 12 scap push ups 15 hollow rocks 10 banded press Then; Handstand walking progressions Metcon 100m Handstand Walk (Time) Handstand walk 100 meters. If you fall, restart at the point of contact furthest from […]

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  • WOD – Monday, 04/09/2017

    By admin | In CrossFit Rocks | on September 3, 2017

    CrossFit Rocks – CrossFit Our three month special starts with three 1-on-1 sessions, the first one is still a free trial so get your family and friends to email kate@crossfitrocks.com to book in (or on the rocks website)! If they purchase the three month special you score a free month!! Plus, they don’t have to […]

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  • WOD – Saturday, 02/09/2017

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

    CrossFit Rocks – CrossFit Amy and Susan on an evening climb Warm-up Warm-up (No Measure) 400m run Then; 2 rounds of: 10 super slow bus driver squats 12 hip extensions with a pause 15 slamballs Then; 2 rounds 10 band pull aparts 10 single leg RDL Then; Kipping pull up drills Metcon Tabata Something Else […]

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  • WOD – Friday, 01/09/2017

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

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) 5 rounds alternating 30 seconds on 30 seconds off Double unders Monster walks Then; Jumping complex 3-4 rounds of this, make it smooth and light. 5 tuck jumps 5 butt kicks 5 broad jumps Then; Muscle up kneeling transitions Muscle up kipping practice on the rings Metcon […]

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  • WOD – Thursday, 31/08/2017

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

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) Running drills Then; 5 minutes for handstand practice (today’s gymnastics) Then; 30m duckwalk with broomstick in overhead position Then; 3×3 sots press Weightlifting Overhead Squat (5-5-5-5-5) Advanced Athlete Extra Work Rest day or catch up day Gymnastics strength WOD Metcon (No Measure) 5 mins to practice: Split […]

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