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Workout of the day (WOD)

  • WOD – Tuesday, 07/08/2018

    By admin | In CrossFit Rocks | on August 6, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard It always helps to perform burpees next to someone 🙂 Warm-up Warm-up (No Measure) 3 rounds of: 10 single leg romanian deadlifts (5 each side) 5 dive bomber push-ups 10 hip extensions Then, Skill: Handstand push-up EMOM Beginner: EMOM 10 minutes of: 1st min: 5 dumbbell seated shoulder […]

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  • WOD – Monday, 0/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard There are 2 types of feelings when performing double unders (shown above). Warm-up Warm-up (No Measure) 1 minute foam roll calves each side. 1 minute Lateral Opener (each side) Then, Challenge: Plate hops. 4 rounds (first round warm up): 30s on / 30s off *Verse someone and count […]

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  • WOD – Saturday, 04/07/2018

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

    CrossFit Rocks – CrossFit Bring some decent running shoes! View Public Whiteboard A good push-up requires a good base! (Stefan with a strong front support). Warm-up Warm-up (No Measure) Agility ladders. Then, Set-up for workout. Metcon Bring some decent running shoes! Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run […]

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  • WOD – Friday, 03/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard When the bar reaches it’s max height, you must drop under. Warm-up Warm-up (No Measure) Dynamic drills Then, Skill: Handstand walking 1) Front support weight shift, then taps. 2) Pike handstand weight shift, then taps (knees or toes). 3) Pike handstand around the world. 4) Wall facing handstand […]

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  • WOD – Thursday, 02/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Rick making pull-ups look easy! Warm-up Warm-up (No Measure) Agility ladders. Then, 3 rounds of: 10 reps running wall drill (2 with pause / 8 rapid fire) 10 banded pull-aparts 10 groiners Then, Skill: Kipping pull-ups. *Coaches choice Then, Set-up for workout. Metcon Bradley (Time) 10 Rounds for […]

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  • WOD – Wednesday, 01/07/2018

    By admin | In CrossFit Rocks | on July 31, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Tom working hard to improve his front squat! Warm-up Warm-up (No Measure) Squat therapy *4 x 5 reps. Make it more challenging each set. Then, 3 rounds of: 10-m duck walk 10 banded good mornings (with front rack) 10-m broad jumps Then, Lift. Weightlifting Front Squat (5-5-5-5-5 reps) […]

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  • WOD – Tuesday, 31/07/2018

    By admin | In CrossFit Rocks | on July 30, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Tuxy and Jess battling it out on the rower. Warm-up Warm-up (No Measure) Challenge: Hokey Pokey! Then, 3 rounds of: Jumping course (hurdles and boxes) 5 around the world lunges 5, 10, 15 (m) shuttle sprints Then, Set-up for workout. *Run a longer cool down after the workout. […]

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  • WOD – Monday, 30/07/2018

    By admin | In CrossFit Rocks | on July 29, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Bec smashing out dips. Warm-up Warm-up (No Measure) 2 rounds of: 10-m bear crawl 5 dive bomber push-ups 10-m crab walk 5 dive bomber push-ups Then, Turkish get up progressions. Then, Lift. Weightlifting Use today’s rep scheme to build towards a 1 rep max. There is no need […]

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  • WOD – Saturday, 28/07/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Pictured: 1 small boy. 4 strong ladies. Warm-up Warm-up (No Measure) 200-m run Then, 2 rounds of: 5 divebomber push-ups 10 squat and reach 10-m broad jumps Then, Clean progressions. Then, Set-up for workout. Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, […]

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  • WOD – Friday, 27/07/2018

    By admin | In CrossFit Rocks | on July 26, 2018

    CrossFit Rocks – CrossFit RECOMMENDED FOR TODAY’S WARMUP: Long sleeves and not your best clothes. View Public Whiteboard Damo, Lowri and Rick. Warm-up RECOMMENDED FOR TODAY’S WARMUP: Long sleeves and not your best clothes. Warm-up (No Measure) 90 seconds foam roll calves each side 90 seconds tricep smash on rings each side Then, 3 rounds […]

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