CrossFit Rocks

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  • 11/500 Seventeen Mile Rocks Road, Seventeen Mile Rocks, Brisbane, QLD, 4073

    doug@crossfitbrisbane.com
    M: 0439 781 732

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  • Starting is really easy ... you do not need to be fit or know anything about CrossFit. Step 1 is to give us a call or drop us an email to let us know that you are interested, Step 2 arrange a time to do an Intro Session, Step 3 is fill out a Direct Debit form for your monthly payment. It is that simple, and you will be well on your way to much improved health & fitness. There are no excuses, get started today!

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Upcoming Events
  • CROSSFIT GAMES - QLD SECTIONAL QUALIFIER
    CrossFit Brisbane is hosting the     QLD Sectional Qualifiers on March 6th & 7th, 2010.  The Sectional Qualifiers are the first step in the qualification process for the World CrossFit Games in Aromas to be held in July. Read more...
  • CrossFit Toowoomba is hosting a "Altitute: CFT Team Challenge on 20/02/2010 Register Now & Flyer

News and Updates

  • New fees and charges - Our foundational membership deal is over. Training Fees will increase from the 18/01/2010 Training Timetable & Fees 

Posted at 09:55 PM | | Comments (11)

WOD - Tuesday, 09/02/2010

30 Muscleups for time

If you cannot do muscleups, substitute 3 pullups + 3 dips for 1 muscleup for the workout, and practice the MU progression

Finisher

L-Sit for time, 2 attempts

Post time(s) to comments

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Posted at 09:38 PM | | Comments (4)

WOD - Monday, 08/02/2010


Front Squat
3-3-3-3-3-3-3

Finisher
Tabata Squats

Post loads and Tabata Score (lowest) to comments

Copy - DSC_0476

Posted at 08:46 PM | | Comments (3)

Rest Day - Sunday, 07/02/2010

What a great week for the rocks!! 

Great turn out with many pb's and stand out efforts.

Rest, relax and return inspired to continue your crossfit journey.

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Posted at 10:04 AM | | Comments (0)

WOD - Saturday, 06/02/2010

For time:-

Walking lunge 30m
21 Pullups
21 Situps
Walking lunge 30m
18 Pullups
18 Situps
Walking lunge 30m
15 Pullups
15 Situps
Walking lunge 30m
12 Pullups
12 Situps
Walking lunge 30m
9 Pullups
9 Situps
Walking Lunge 30m
6 Pullups
6 Situps

Post time to comments

015_w800_h600

Posted at 09:05 PM | | Comments (2)

WOD - Friday, 05/02/2010

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments

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Posted at 08:45 PM | | Comments (6)

WOD - Thursday, 04/02/2010

100 thrusters, 40kg (30kg)

To start, and at the beginning of each minute, perform 3 burpees and 3 knees to elbows before continuing with the thrusters

Post time to comments.

056_w800_h600

Posted at 09:17 PM | | Comments (2)

WOD - Wednesday, 03/02/2010

Complete as many rounds as possible in 20 minutes of:-

40kg (30kg) SDHP, 21 reps
Pullups, 15 reps
200m run

Post time to comments





Posted at 09:32 PM | | Comments (2)

WOD - Tuesday, 02/02/2010

Overhead Squat
5-5-5-5-5 reps

Post loads to comment

QLD sectional

Posted at 10:13 PM | | Comments (3)

WOD - Monday, 01/02/2010

3 rounds, 21-15- and 9 reps, for time:

40kg (30kg) Squat snatch
Chest to bar Pull-ups

Post time to comments

Copy - DSC_0205

Posted at 08:25 PM | | Comments (6)

Rest Day - Sunday, 31/01/2010

P1010567

Posted at 10:38 PM | | Comments (2)

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Fitness in 100 words

  • “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
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