CrossFit Rocks

Rest Day - Sunday, 22/08/2010

WOD - Saturday, 21/08/2010

As many reps as possible in 24 minutes of:

Row 250m (pace setter)
Box jump, 20"
Burpee
Kb swing, 16kg
Double unders
Rest

Team workout, the rower is the pace setter for the other members of the team to perform as many reps as possible, rotate team members between stations. 

 

WOD - Friday, 20/08/2010

15-12-9 reps for time of:
Sumo Deadlift High Pull, 60kg (40kg)
Push Press, 60kg (40kg)

Use the same bar for both movements.  Bar must be taken off the ground for the Push Press (no racks)

Finisher
3 x 5 press

Post time and loads to comments.

 

WOD - Thursday, 19/08/2010

Power Snatch

3-3-3-3-3

Finisher:

30-20-10 reps for time:
OA Dumbell Snatch
OH Lunge

Alternate arms every 5 reps, pick your own weight.  

Post loads for Power Snatch, time & Weight for the Finisher to comments.

Log results online (Beyond the Whiteboard)

Amazing video of strong man Misha Koklyaev with some impressive lifts

WOD - Wednesday, 18/08/2010

"Cindy" 
AMRAP 20 mins
5 pullups
10 pushups
15 squats

For extra challenge, perform pushups on the rings, with feet elevated to parallel.  Rings must touch biceps for rep to count.

 

WOD - Tuesday, 17/08/2010

10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat 70kg (50kg)
Knees to Elbows

Front squat must be taken from the ground. 

 

News & Events!!

cFr is now on Beyond the Whiteboard! Beyond the Whiteboard is an awesome online data base which you can record all of your results, benchmarks, training and nutrition goals and track your performance against thousands of CrossFitters from around the world!

I have sent you all a link to your email address, it only costs $3/month and will be a worthwhile addition to your training plans!

Check it out at http://beyondthewhiteboard.com/gyms/920-crossfit-rocks

• Kelly Starrett has a new blog and is posting a daily mobility WOD to release our tight hips and shoulders which is guaranteed to increase your athletic performance. Follow it everyday in partnership with your workout. Check it out here

WOD - Monday, 16/08/2010

Deadlift 

5-5-5-5-5

Complete a set of max pushups between each round

Post loads and pushup scores to comments.

Log results online (Beyond the Whiteboard)

 Thankyou to the athletes, volunteers and supporters for making the 2010 Hard'nup Challenge a fantastic event.  Congratulations to Shane Greer and Anna Smee for taking out the Mens and Womens titles respectively.  What a great day!

Rest Day - Sunday, 15/08/2010

Not for those competing in the HARD'N UP challenge! 

Reminder - be at the gym by 7:30am for the bus, here is a video that will fire you up for sure!

Hard'nup Challenge 2010 AFTER PARTY

Time 
Sunday · 6:30pm - 10:00pm

Location
Brisbane Brewhouse
601 Stanley Street, Woolloongabba

Map: http://bit.ly/brewhousebris

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