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Workout of the day (WOD)

  • WOD – Tuesday, 12/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Catalyst warm up Then, Skill: Toes-to-bar Then, Beginner-intermediate: EMOM 6 minutes of: Min 1: 30s hollow hold Min 2: 10 kip swings + 5 toe raises (or toes-to-bar) Advanced: EMOM 6 minutes of: Min 1: 20s hanging L-sit Min 2: 5 toes-to-bar + 5 […]

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  • WOD – Monday, 11/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Never miss a Monday or a squat day. Warm-up Warm-up (No Measure) Mobility 2 minute Internal hip rotation with kettlebell each side Then, 91 squat drill: 5 air squats 3 rep toes forward (close/normal/wide) 3 reps toes in (close/normal/wide) 3 reps toes out (close/normal/wide) 3 reps split stance […]

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  • WOD – Saturday, 09/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Support Courtney and her CrossFit Games campaign by purchasing a T-shirt or signing up to Friday Night Lights. Warm-up Warm-up (No Measure) Mobility: 1 minute calf stretch each leg 2 minute samson stretch each leg 2 minute triggerball hamstring each leg Then, Agility ladders Then, 3 rounds of: […]

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  • WOD – Friday, 08/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Guess who had been hanging for the least amount of time? (Ruby, Steve & Rick.) Warm-up Warm-up (No Measure) Mobility: 2 minute foam roll/barbell quad smash each side. Tabata: Hollow hold + superman hold (10s each) Then, 3 rounds of: 100m Row 20m farmers carry *every 10m, perform […]

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  • WOD – Thursday, 07/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Shekhar repping it out. Warm-up Warm-up (No Measure) 2 rounds of: 10 burpees to a target 15 kip swings 10 overhead lunges (barbell) Then, Barbell complex (increase weight), 3 rounds of: 5 overhead press 5 jerk dips 5 push press Then, Split jerk drills Then, Lift. Weightlifting Split […]

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  • WOD – Wednesday, 06/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard 17 year old Blake. Ha! Warm-up Warm-up (No Measure) 1 minute trigger ball glutes each side 1 minute lizard pose stretch each side Then, 2 rounds of: 250m row 10 wall ball 10 groiners Then, Pistol squat practice Accumulate 30 reps total of any progression: – Broomstick assisted […]

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  • WOD – Tuesday, 05/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Tristan as a beginner. Warm-up Warm-up (No Measure) 1 minute trigger ball pec each side 1 minute banded bully stretch each side Then, Thoracic flow Then, 2 rounds of: 100m run 20m overhead dumbbell walk (each arm) *perform 5 shoulder press every 5m 10 ring rows Metcon Metcon […]

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  • WOD – Monday, 04/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Congratulations Courtney Haley! All of CrossFit Rocks is proud. Warm-up Warm-up (No Measure) Mobility: 1 minute banded ankle distraction each side 1 minute trigger ball foot each side Then, Athletes choice: 10 minutes of aerobic Bike / row / skip / driveway run *can swap whenever. Then, Tabata […]

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  • WOD – Saturday, 2/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Webber after some hard work. Warm-up Warm-up (No Measure) Mobility 1 minute banded front rack stretch each side 1 minute hip complex stretch each side 1 minute foam roll calves each side Then, Dynamic drills Then, 3 rounds of: 100m run 20 groiners 20 lateral band step overs […]

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  • WOD – Friday, 1/06/2018

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

    CrossFit Rocks – CrossFit View Public Whiteboard Paula back in the early days. she’s not a new member to rocks, she’s a returning member. Warm-up Warm-up (No Measure) Mobility 1 minute barbell forearm smash each side 1 minute foam roll lats each side Then, CrossFit warm up (progressions) Round 1: 10 strict pull-ups 10 push-ups […]

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