CrossFit Rocks

WOD - Tuesday, 01/12/2009

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

Once you can no longer complete all reps within the minute, rest for 1 minute, then start again ...

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute... continuing as long as you are able. Use as many sets each minute as needed.

Record number of minutes completed for both pullups and burpees.

WOD - Monday 30/11/2009

"Filthy Fifties"

For time:
50 Box Jumps, 24"(20")
50 KB Swings, 24kg(16kg)
50 Jumping Pullups
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 10kg(5kg) DB's
50 Back Extensions
50 Wall Ball, 10kg(6kg)
50 Burpees
50 Double Unders

Post time to comments.

Rest Day - Sunday 29/11/2009

Photo: Pat Barber CrossFit Santa Cruz

WOD - Saturday, 28/11/2009

3 rounds for max reps:
Tyre Flip
Push press, 15kg(10kg) DB's
KB Swings, 16kg
Wall Ball, 10kg(6kg)
Box Jumps, 20"

1 minute per station. No rest in between stations, 1 minute rest in between rounds.

Post total reps to comments. 

WOD - Friday, 27/11/2009

"Kelly"

5 rounds for time:-
400m run
30 Box Jump, 24"
30 Wall Ball, 10kg(6kg)

Post time to comments.

Rest Day - Thursday, 26/11/2009

There are no sessions at the rocks on Thursday's.

Rest up, eat well, recover and get ready to go again!

WOD - Wednesday, 25/11/2009

Complete 100 x Thrusters, 20kg(10kg) DB's.

To begin the workout and at the top of every minute:
3 Knees to Elbows
3 Burpees 

You have the remainder of each minute to complete as many thrusters as possible. Continue until you have completed all 100 Thrusters.

Thanks to crossfit Coronado for this workout.

Post time to comments.

Photo: Double Unders 1 - Shiela 0

WOD - Tuesday, 24/11/2009

"Annie"

50-40-30-20-10 reps for time:
Double Unders
Situps

Post time to comments.

WOD - Monday, 23/11/2009

As Many Rounds as Possible in 20 Minutes of:-

1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
DB Split Cleans, 20kg(15kg)

The number of rounds of Cindy stays at 1 throughout....the Reps for the DB Split Cleans increases by one each round, eg

Round 1 = 1 DB Split Clean
Round 2 = 2 DB Split Cleans
Round 9 = 9 DB Split Cleans, etc

Post number of rounds to comments.

Rest Day - Sunday, 22/11/2009