CrossFit Rocks

What's on...

• Once in a lifetime opportunity for CrossFit Rocks members! On the 7th July 2012 CrossFit Rocks members and their families are invited out to Amberley Air Force Base for a charity challenge. There will be a workout, tour of fighter squadron and BBQ followed by a social after party at the Jindalee Hotel. You need to register your interest before July 3rd REGISTER HERE NOW

• Local CrossFit Competition - CrossFit CrossAxed is running the 2012 Semper Pararus Challenge on the 15th July 2012. Registration opens on the 15th May 2012. For more information and to register click here

• Are you keen to join our club or do you know someone who is? There have been important changes to the introductory process at CrossFit Rocks more information 

WOD - Monday, 21/05/2012

Bench Press 
3-3-3-3-3
Weighted Pullups
3-3-3-3-3

Post loads to comments. Log results online (Beyond the Whiteboard) 

 

Rest Day - Sunday, 20/05/2012

 

WOD - Saturday, 19/05/2012

"Team Manion"
 In teams of 4 complete as many repetitions as possible in 20 minutes of:
200m Run (pace setter)
Back Squats, 60kg(40kg)

*Human racks will be used for the back sqauts - once the bar leaves the ground it cannot be put back down.

Post team name and score to comments. Log results online (Beyond the Whiteboard) 

 

Photo: Jonnie smashing out Diane at regionals. He is sitting in 19th position after day 1 and is fired up for day 2 - get behind him cFr! 

WOD - Friday, 18/05/2012

"Annie"
50-40-30-20-10 reps for time:
Double Unders
Sit-ups

Post time to comments. Log results online (Beyond the Whiteboard) 

 

GOOD LUCK AT THE REGIONALS JONNIE LARMORE - REPRESENT! KEEP AN EYE ON JONNIE'S PROGESSS AT THE REGIONALS THIS WEEKEND HERE

WOD - Thursday, 17/05/2012

For time:
50 Wall Ball, 10kg(6kg)
40 KB Swings, 24kg(16kg)
30 Row (calories)
20 Burpees
400m Run

Post time to comments. Log results online (Beyond the Whiteboard) 

 

 

HOW COOL IS THIS GOING TO BE TEAM!

6am crew we have a present for you...

 

WOD - Wednesday, 16/05/2012

Overhead Squat 
5-3-3-2-2-2-1-1-1-1-1

Post loads to comments. Log results online (Beyond the Whiteboard) 

**Reminder about Nutrition Workshop at 7:30pm tonight - free for cFr members*

WOD - Tuesday, 15/05/2012

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
85kg(55kg) Deadlift, 20 seconds 
Rest 10 seconds  

Post total muscle-ups and deadlifts to comments. Log results online (Beyond the Whiteboard) 

 

  

WOD - Monday, 14/05/2012

Push Press
3-3-3-3-3-3-3

Post loads to comments. Log results online (Beyond the Whiteboard) 

 

Rest Day - Sunday, 13/05/2012