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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- 11/500 Seventeen Mile Rocks Road, Seventeen Mile Rocks, Brisbane, QLD, 4073
doug@crossfitrocks.com
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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
Private Sessions or Corporate Sessions
By appointment only
Events
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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 ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
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 07:12 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 09:11 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 09:31 AM
no worries bill. it was great to have you over.
darren m
Posted by: darren m | 12/23/2009 at 10:13 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 07:27 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 09:30 PM