5 rounds for time:-
50 Overhead lunges, 20kg Barbell (15kg
Barbell)
21 Jumping Pullups
Post time to comments.
CrossFit Rocks
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- 11/500 Seventeen Mile Rocks Road, Seventeen Mile Rocks, Brisbane, QLD, 4073
doug@crossfitrocks.com
M: 0439 781 732
The CrossFit Journal
Getting Started
- 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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April 2010
WOD - Thursday, 29/04/2010
Seven rounds for time of:
7 Power Snatches 40kg (30kg)7 Box Jumps 30" (24")
Post time to comments.
WOD - Wednesday, 28/04/2010
Complete as many rounds as possible in 12 minutes of:-
3 Handstand Push-ups
6 Barbell Squat-Clean-Thrusters, 60kg (40kg)
9 Burpees
Post time to comments.
3 Handstand Push-ups
6 Barbell Squat-Clean-Thrusters, 60kg (40kg)
9 Burpees
Post time to comments.
For extra challenge, perform the HSPU on paralletes with hands to ears for range of motion.
WOD - Tuesday, 27/04/2010
Back squat
2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments.
WOD - Monday, 26/04/2010
Please note that cFr is closed today for the Anzac Day Holiday.
10 x 100m SprintsRest exactly 60 seconds in between sprints
Post fastest and slowest time to comments.
Rest Day - Sunday, 25/04/2010
"They shall not grow old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun, and in the morning
We will remember them.
Lest we forget."
There is a dawn service at Sherwood RSL. Meet us at Corinda Train Station 5:15am for those who want to join us as we not only remember the past but think of our current serving men & women overseas.
WOD - Saturday, 24/04/2010
5 rounds for max load and distance
Front Squat 3 reps
Farmers Carry 24kg (15kg)
Front Squat 3 reps
Farmers Carry 24kg (15kg)
Rest as required between rounds. Each farmers carry attempt concludes when the kettlebells are placed on the ground. The kettlebells must be carried at arms length. Running is not allowed in the farmers carry. You have 15 seconds to commence the farmers carry after racking the last rep of the front squat. Post loads used and distance covered for each round to comments.
WOD - Friday, 23/04/2010
For time:
Run 800m20kg (15kg) Dumbbell snatch, 50 reps
Run 600m
20kg (15kg) Dumbbell snatch, 35 reps
Run 400m
20kg (15kg) Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments.
Today is Bobby's last session at cFr! It has been great having you train with us mate, smash up those Victorian's! Make sure you stay in touch!
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. ”
