CrossFit Rocks

WOD - Wednesday, 21/07/2010

Deadlift 

1-1-1-1-1-1-1-1-1-1

 

CrossFit Brisbane - Hard'n Up Challenge 15th August 2010

Team bus is leaving at 7:30am from cFr, don't be late or you may miss the bus! The gym will be open from 7am if you want to come in and start rolling out for what will be a big day!  

The bus is now full so If you want to bring your car you can meet us at cFr and we will convoy in together. See you there!

  

WOD - Tuesday, 20/07/2010

Complete as many rounds as possible in 15mins of:-
5 Toes to Bar
10 Ring Dips
15 KB Swings 24kg (16kg)

Post rounds to comments

 Photo: Congratulations to Graham Holmberg and Kristan Clever who are the male and female winners of the CrossFit Games and can now hold the title of the fittest on earth! A great effort from all competitors and a huge shout out to Chad Mackay from CrossFit Active who finished in 12th position overall in the mens, a huge achievement. 

WOD - Monday, 19/07/2010

For Time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

 

Rest Day - Sunday, 18/07/2010

 

CrossFit Games 2010

The CrossFit Games are on this weekend 16th-18th July. You can watch the games live on a webcast which you can find at http://live.crossfit.com 

This will be awesome to watch and what I have seen so far the competition is hot! The first event is over and if you miss the live stream you can catch up on all the events in the archive section which will be available soon. We have 6 aussies competing for the title of the fittest man & women on earth! Go hard guys!

Tony and the rest of the HQ team have done an awesome job getting the games streamed live, thanks guys! 

 

 Photo: Home depot center - new home of the CrossFit Games

WOD - Saturday, 17/07/2010

5 rounds for time:
400m run
15 reps Ground to Overhead, 50kg (35kg)

Post time to comments.

 

WOD - Friday, 16/07/2010

Overhead Squat
1-1-1-1-1-1-1-1-1-1

Post loads to comments.

 

WOD - Thursday, 15/07/2010

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score. 
E.G., 10, 22, 9, 15, 15 = 71

 

WOD - Wednesday, 14/07/2010

Clean 
3-3-3-3-3-3-3

Post loads to comments

 Picture: Wendy Swift

Introducing Wendy Swift from CFB who will be running the 6am session today. Wendy is an awesome CrossFit Coach and we are privileged to have her be apart of the Rocks team! Wendy will be making a few appearances from time to time so make her feel welcome!