Reminder: Today is the last session for the year, we will be closed from Tomorrow 24/12/2009 until our first session back in the new year on the 04/01/2010.
Deadlift
3-3-3
then,
1-10 Deadlift, 100kg(80kg)
10-1 Burpees
CrossFit Rocks
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Contact
- 11/500 Seventeen Mile Rocks Road, Seventeen Mile Rocks, Brisbane, QLD, 4073
doug@crossfitrocks.com
M: 0439 781 732
The CrossFit Journal
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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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« WOD - Tuesday, 22/12/2009 | Main | WOD - Thursday, 24/12/2009 »
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Training Times
- Group Sessions
Monday
6:00am, 9:15am, 5pm, 6:15pm
Tuesday
6:00am, 9:15am, 5pm, 6:15pm
Wednesday
6:00am, 9:15am, 5pm, 6:15pm
Thursday
6:00am, 9:15am, 5pm, 6:15pm
Friday
6:00am, 9:15am, 5pm, 6:15pm
Saturday
8:00am
Intro Sessions
Monday to Friday
7am, 4pm
Private Sessions or Corporate Sessions
By appointment only
Events
CrossFit Games
Info from CrossFit.com
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. ”
6am
Bill S 150kg 9:59rxd (thanks for visiting mate)
Tim C 100kg-115kg 12:24(90kg)
Mel P 35kg 12:35(20kg)
Matt B 100kg-120kg DNF
Posted by: Doug A | 12/23/2009 at 08:12 AM
Dougie & Darren, thanks for the workout! Was great to check out CrossFit Rocks and also to meet some of your members & also to catch up again with Tim too!! Merry Xmas and Happy New Year to you all and see you in 2010.
Cheers
Posted by: Bill S | 12/23/2009 at 10:11 AM
WOD Friday 18/12/09
Press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Jonnie L
75/75/75/75/75
75/75/77.5/80/82.5
82.5(f)/80/80/80/--
Posted by: Jonnie L | 12/23/2009 at 10:31 AM
no worries bill. it was great to have you over.
darren m
Posted by: darren m | 12/23/2009 at 11:13 AM
6:15pm
Ken L c/o 8/3 (50kg)
Dean S 9:48 (30kg)
Daz M 9:51 rxd
Posted by: Doug A | 12/23/2009 at 08:27 PM
5pm
Doug A 180kg 6:41 rxd
Sorry guys forgot to post your weights.
Ken L 80kg
Dean S 30kg
Daz M 150kg
Posted by: Doug A | 12/23/2009 at 10:30 PM