CrossFit Rocks

WOD - Monday, 21/06/2010

"HAPPY BIRTHDAY JESSICA BARR!"

Front Squat

5-5-5-5-5

Post loads to comments

 

Rest Day - Sunday, 20/06/2010

 

Thanks to all who came to our social function Friday night, what a great night!

 

WOD - Saturday, 19/06/2010

Run 5km

Post time to comments

Farewell Special K!

Sadly, Friday is Casey's last day at the rocks before she moves to Adelaide! We will miss you Casey, all the best for your new adventure and we look forward to your visits when your back in QLD! We will be keeping an eye on your CrossFit Journey!

Make sure you catch Casey at the Social Function tonight before she leaves!

WOD - Friday, 18/06/2010

Reminder - Our evening class is at 5pm today for our Social Function tonight, Normanby Hotel 7pm. See you there!

Clean & Jerk
3-3-3-3-3-3-3

Post loads to comments

WOD - Thursday, 17/06/2010

HAPPY BIRTHDAY DOUG!

Push Press
3-3-3-3-3-3-3

Finisher
Push Jerk practice

Post loads to comments

 

WOD - Wednesday, 16/06/2010

Tonights Session will start at 5:45pm sharp to accommodate the State of Origin. QUEENSLANDER!!! 

Run Cindy Run
AMRAP in 30 minutes
Run 2.5klm and in time remaining do AMRAP of:
5 Pull Ups
10 Push Ups
15 Squats 

or

Run Mary Run
AMRAP in 30 minutes
Run 2.5 klm and in time remaining do AMRAP of:
5 HSPU’s
10 Pistols (5 each leg)
15 Pull Ups

Post rounds completed and partial rounds to comments

Thanks to CrossFit Ignite for the WOD!

 

WOD - Tuesday, 15/06/2010

Deadlift
5-5-5-5-5

Post Loads to comments

We train the lifts to get stronger, not to chase a number.  Leave you ego at the door and lift to your capacity but not beyond.  To safely deadlift, you MUST maintain midline stability by keeping a flat back (natural arch) and a belly full of air.  Engage all of the muscles of your abdomen and back to keep your spine held statically neutral.  Do not be lazy with your body control.  The deadlift is safe providing you use the correct technique.  Abandon any lift where you cannot maintain midline stability.  Listen to your body.  Train your body - Matt Swift

WOD - Monday, 14/06/2010

Please note that the gym is closed today for the public holiday.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.  Post times for each round to comments.

 

Rest Day - Sunday, 12/06/2010

Please note that there will be no classes on Monday due to the public holiday. We will be posting a workout that you can do at home. Have a great long weekend!