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Workout of the day (WOD)

  • WOD – Wednesday, 11/08/2010

    By admin2 | In CrossFit Rocks | on August 10, 2010

    The gym is closed today for the public holiday, here is a workout you can do at home or in the park. 3 rounds for time of:- 15 Burpee Broad Jumps 20 Walking Lunges 25 Air Squats 30 Push-ups 35 Sit-up40 m sprint    

  • WOD – Tuesday, 10/08/2010

    By admin2 | In CrossFit Rocks | on August 9, 2010

    Please note that the gym will be closed on Wednesday due to the EKKA holiday We will be running two wods today, you will pick the one that you are most suited to based on your Olift experience Option A – Experienced CrossFitters:-"Lifting WOD"10 minutes to find best Snatch10 minutes to find best Clean & […]

  • WOD – Monday, 09/08/2010

    By admin2 | In CrossFit Rocks | on August 8, 2010

    Three rounds for time of:20 Chest to Bar Pull-ups20 Box Jumps (24″)20 Thrusters 20kg (15kg)20 Pushups with hands released at the bottom Post time to comments.  

  • Rest Day – Sunday, 08/08/2010

    By admin2 | In CrossFit Rocks | on August 7, 2010
  • WOD – Saturday, 07/08/2010

    By admin2 | In CrossFit Rocks | on August 6, 2010

    For time:Row 1000 Meters50 Kettlebell Swings 24kg (16kg)Run 800 Meters Post time to comments.  Thanks to CrossFit Invictus for the WOD. The venue for the 2010 Hard'n Up Challenge is the Velodrome at Sleeman Sports Complex, Cnr Old Cleveland & Tilley Roads, Chandler. It is going to be awesome! 

  • WOD – Friday, 06/08/2010

    By admin2 | In CrossFit Rocks | on August 5, 2010

    "Diane"21-15-9 reps for time:-100kg (70kg) deadliftHandstand Pushups Post time to comments. For extra challenge, overscale the deadlift to 125kg and perform the HSPU as a paralette or ring pushup.

  • WOD – Thursday, 05/08/2010

    By admin2 | In CrossFit Rocks | on August 4, 2010

    4 x 500m Row Rest as long as required between rounds.  Post total time and time per effort.  Warm-up – cFr style 

  • WOD – Wednesday, 04/08/2010

    By admin2 | In CrossFit Rocks | on August 3, 2010

    "Karen"For time: 150 Wallball shots, 10kg(6kg) or 150 burpees for time If you have burpee penalties on the board this is your day to wipe the slate clean! Post time and choice of wod to comments.  

  • WOD – Tuesday, 03/08/2010

    By admin2 | In CrossFit Rocks | on August 2, 2010

    Press 1-1-1-1-1Push Press 3-3-3-3-3Push Jerk 5-5-5-5-5  ___________________________________________________________________________ Congratulations to Big Ken Lowry (an original cFr member) who just graduated from RAAF recruit training last week at the young age of 53! Well done mate, look forward to catching up soon. 

  • WOD – Monday, 02/08/2010

    By admin2 | In CrossFit Rocks | on August 1, 2010

    With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post completed rounds to comments. Compare score to 06/04/2010  

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