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Workout of the day (WOD)

  • WOD – Saturday, 03/02/2018

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

    CrossFit Rocks – CrossFit YOGA IS AT 8AM! $5 cash Ross during the med ball clean AMRAP! Warm-up Warm-up (No Measure) Running drills then group 400m run Then; 2 rounds of: 10 kip swings 10 light kettlebell swings Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 […]

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  • WOD – Friday, 02/02/2018

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

    CrossFit Rocks – CrossFit Nixon and Damo prepping their legs for today’s overhead squats 😉 Warm-up Warm-up (No Measure) Reverse Tabata hang (10 on/20 off) Then; 2 rounds of: 20m monster walk 15 superman pulses 10 broomstick passthroughs Empty barbell 2 sets of 3 reps with a 5 second pause in the bottom. Weightlifting Overhead […]

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  • WOD – Thursday, 01/02/2018

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

    CrossFit Rocks – CrossFit Climbing rope is a great skill that everyone should be able to do! Warm-up Warm-up (No Measure) 5 -10 minutes barbell quad smash & forearm smash Then; 3 rounds 10 cal row 8 toe raises 6 DB thrusters Skill: HSPU – Headstand – Kick to front support on ground – Kick […]

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  • WOD – Wednesday, 31/01/2018

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

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) 5 minutes team assault bike 10/8 calories each Then; 3 rounds of: 10 squat and reach 10-20 sec hanging l-sit 15 kettlebell swings (light) Med ball clean progressions Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 20 medicine-ball […]

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  • WOD – Tuesday, 30/01/2018

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

    CrossFit Rocks – CrossFit Yoga is on again this Saturday! 8am! Warm-up Warm-up (No Measure) 2 minutes ea side 1. Lacrosse ball hamstring smash (sitting on box with a lacrosse ball under your thigh, tack the ball down and then floss by extending and flexing the knee – add a weight on top of the […]

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  • WOD – Monday, 29/01/2018

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

    CrossFit Rocks – CrossFit Wall balls in the open? Definitely! Warm-up Warm-up (No Measure) Tabata (alternating) Double unders Squats 2 rounds of: 5 strict pull ups/banded pull ups 5 muscle snatch (broomstick or empty barbell) 5 foot bites (hanging or seated) Weightlifting Power Snatch (15 minutes to build to a heavy single) Metcon Metcon (AMRAP […]

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  • WOD – Saturday, 27/01/2018

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

    CrossFit Rocks – CrossFit Yoga starts at 8am today! BYO mat ($5 cash for the class) Lanah getting through her shoulder taps! Warm-up Warm-up (No Measure) 400m run Then; 2 rounds 10 ring rows 10 jumping squats 10m inchworm push up to upward dog Then; Broomstick drills Metcon Metcon (Time) 5 rounds for time of: […]

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  • WOD – Thursday, 25/01/2018

    By admin | In CrossFit Rocks | on January 24, 2018

    CrossFit Rocks – CrossFit Remember, we are closed Friday! But, we are open Saturday! WOD at 6:30am and yoga at 8am! Have you signed up for the open yet? Go to games.crossfit.com! Warm-up Warm-up (No Measure) Pizza delivery Then; 3 rounds 10 floor press (empty barbell) 10 hanging activations 10 band pull aparts Weightlifting Today […]

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  • WOD – Wednesday, 24/01/2017

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

    CrossFit Rocks – CrossFit We are closed on Friday! Our January Newsletter includes all public holiday dates that we will be closed! Doesn’t get much more functional than being able to pick up stuff and carry it! Warm-up Warm-up (No Measure) 10 minute team row Alternate every 10 cal Then; 3 rounds 10 GHD sit […]

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  • WOD – Friday, 19/01/2018

    By admin | In CrossFit Rocks | on January 18, 2018

    CrossFit Rocks – CrossFit Emma hitting the burpee chest to bar pull ups! Warm-up Warm-up (No Measure) 400m run (driveway) Then; 3 rounds 10 double unders 15 hip extensions 10 broomstick OHS Then; Broomstick progressions 10 minutes to warm up squat snatch + 10 minutes to warm up clean & jerk Metcon Metcon (AMRAP – […]

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