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Workout of the day (WOD)

  • WOD – Saturday, 01/12/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Lowri keeping a watchful eye that all movements are as strict as possible today!! Warm-up Warm-up (No Measure) Catalyst warm up 2 rounds 100 single unders 8 beginner rope climbs (lying to standing) 8 inch worms Wade (Time) For time, wearing a 20-lb. vest or body armor: Run […]

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  • WOD – Friday, 30/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Grace and Isabel are two of Crossfit famous girls benchmark workouts and your not likely to forget either in a hurry!!! Warm-up Warm-up (No Measure) Speed ladder drills Junkyard dog Skill: Handstand push up 1. Hold on wall Facing wall, toes pointed, hollow position, active shoulders 2. Negatives […]

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  • WOD – Thursday, 29/11/2018

    By admin | In CrossFit Rocks | on November 28, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Katie rowing so fast she is almost a blur. Sprint each interval in today’s wod!! Warm-up Warm-up (No Measure) Med Ball naughts and crosses 2 rounds 10 Single leg RDL each leg 10 Ring rows elevated on box Metcon Metcon (Calories) 10 rounds for max calories of: Row […]

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  • WOD – Wednesday, 28/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Simmo nailing the high box jumps last week !!!! Warm-up Warm-up (No Measure) 2 minute each leg couch stretch 3 rounds 2 turkish get ups 8 cossack squats 20m broad jumps 10 minutes to build to a heavy overhead squat from the floor Metcon Metcon (Time) 21-15-9 reps […]

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  • WOD – Tuesday, 27/11/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Good old fashioned strict strength today !!! Warm-up Warm-up (No Measure) 2 minute each side trigger first rib 2 rounds 100m run 50 m overhead med ball carry each arm 5 dive bomber push ups Shoulder Press (3-3-3-3-3-3-3) Move the head out the way of the bar not […]

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  • WOD – Saturday 24/11/2018

    By admin | In CrossFit Rocks | on November 23, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7 minutes Team row groups of 3 10 cal/ 7 cal 3 rounds 10 kettlebell swings 10 push ups 10 ring rows Metcon Metcon (Time) 3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell […]

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  • WOD -Friday, 23/11/2018

    By admin | In CrossFit Rocks | on November 22, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Karen is finally here !!! Can you go unbroken on 150 wall balls ? Warm-up Warm-up (No Measure) 2 minute couch stretch each leg 2 rounds 100 metre run 20 m banded monster walks 10 box jumps Weightlifting Front Squat (1-1-1-1-1) Metcon Karen (Time) For Time: 150 Wall-Ball […]

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  • WOD – Thursday, 22/11/2018

    By admin | In CrossFit Rocks | on November 21, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard A series of max-effort tests for today’s wod !! Warm-up Warm-up (No Measure) Pizza delivery game 3 rounds 20 second side plank each side 20 second superman hold Warm up weight for shoulder press Metcon Metcon (4 Rounds for reps) 3 rounds of: Max reps of strict pull-ups […]

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  • WOD – Wednesday, 21/11/2018

    By admin | In CrossFit Rocks | on November 20, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard “pull the bar into the hip” Warm-up Warm-up (No Measure) Catalyst warm up Hang power snatch burgener warm up Weightlifting Hang Power Snatch (1-1-1-1-1-1-1-1-1-1) Pull the bar into the hip. Be patient when pulling the bar. It needs to get to the hip this will allow you to […]

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  • WOD – Tuesday, 20/11/2018

    By admin | In CrossFit Rocks | on November 19, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard This maybe the adopted position at the end of today’s workout whichever option you choose! Warm-up Warm-up (No Measure) Funnel Tag 2 rounds 3 skin the cats or inverted on ring 10 cossack squat with 3 second pause at the bottom 15 hollow rocks Ring muscle up progressions […]

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