CrossFit Rocks

What's on...

• Remember to visit the Community Page and Competition Team Blog. Members only access to additional information on what's going down at cFr. Get your password from one of the trainers at the box or email info@crossfitrocks.com for access.

• Are you keen to join our club or do you know someone who is? The next foundations class begins on Monday 27th May 2013 sign on today! There are limited spots available so don't delay

WOD - Friday, 24/05/2013

Power Snatch
1-1-1-1-1

Then,

AMRAP 10 minutes:
15 Power Snatch, 35kg(25kg)
30 Double unders

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

 

WOD - Thursday, 23/05/2013

AMRAP 10 minutes:
4 minutes Row (Cal)
3 minutes DB Ground to overhead, (2x 20kg(15kg) DB's)
2 minutes Muscle up
1 minute Burepee 

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

 

WOD - Wednesday, 22/05/2013

7 rounds for time: 
12 Sumo Deadlift High Pull, 50kg(35kg)
12 Push Press, 50kg(35kg)

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

 

WOD - Tuesday, 21/05/2013

"Cindy"
AMRAP 20 minutes:
5 Pullups
10 Pushups
15 Squats

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

 

WOD - Monday, 20/05/2013

Back Squat 
3-3-3-3-3-3-3

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

 

 

Photo: "Thanks again for your website and the WOD’s. Even without a CF gym in Miles it is great that i can follow your program and compare myself to the others at Crossfit Rocks via the comment section of your website- Erin"    

 

Rest day - Sunday, 19/05/2013

 

 

WOD - Saturday, 18/05/2013

"Diane" 
21-15-9 reps for time:
Deadlift, 100kg(70kg)
Handstand Pushup

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

 

Changes to the timetable

These changes take effect from the 3rd June 2013. 

There will be an additional class added to the morning schedule.

The classes will now be run at 5:30am and 6:30am. 

Introductory courses held on Tuesday and Thursday mornings will now be at 5:30am. 

Thankyou to those who gave input into making this decision! 

Again, these changes are not in place until the 3rd June. Normal class times will remain the same until then. 

WOD - Friday, 17/05/2013

Four rounds for time:
7 Hang power cleans, 70kg(50kg)
30 Double unders

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

 

WOD - Thursday, 16/05/2013

5 rounds for time:
7 Muscle ups
400m Run

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