Back Squat
5-5-5-5
Finisher:
Tabata Jump Squat
Post loads and tabata score to comments. Log results online (Beyond the Whiteboard)
CrossFit Rocks
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The CrossFit Journal
« WOD - Monday, 27/09/2010 | Main | WOD - Wednesday, 29/09/2010 »
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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
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 ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Ron L 70kg-80kg-90kg-90kg (12)
Trevor S 20kg across (7)
David S 70kg-80kg-70kg-70kg (11)
Nathan R 100kg across (10)
Ty N 70kg-80kg-70kg-70kg (9)
Kristen B 45kg-45kg-47.5kg-50kg (12)
Justin E (Weighted pullups 20/5-20/3-24/3-24/2-24/2-32/2-32/1-32/1) (7 pushups)
Mel P 42.5kg across (8)
10am
Doug A 120 across
Angie A 22.5kg-25kg-27.5kg-30kg
Posted by: CrossFit Rocks | 09/28/2010 at 11:15 AM
Dougie, good to see you this morning bro!
Posted by: Bill S | 09/28/2010 at 01:51 PM
Hey everyone!!!
50kg-55kg-60kg-65kg
Finisher:
3 x 400m Run on 2 minute timer
Miss you all!
Posted by: Casey K | 09/28/2010 at 01:55 PM
"Yesterdays WOD"
Jonnie L 26:31 rxd
Jimmy W 29:09 rxd
Posted by: Jonnie L | 09/28/2010 at 06:03 PM
6:15pm
Erin D 7kg-10kg-10kg-10kg (8)
Peter P 80kg across (10)
Ian H 60kg across (9)
Jesse T 60kg across (8)
Peter D 55kg-60kg-60kg-55kg (14)
Nicola L 25kg across (8)
Megan S 40kg-40kg-45kg-45kg (11)
Alisha D 22.5kg across (7)
Michael B 70kg-75kg-80kg-80kg (7)
Jay C 70kg-70kg-70kg-75kg (12)
Doug A Tabata squat jumps (18)
Posted by: Doug A | 09/28/2010 at 07:23 PM
5pm
Cath H "yesterday's wod" 37:11 (14")
Posted by: Doug A | 09/28/2010 at 07:24 PM
Good to hear from You Special K. How SA treating you?? J.
Posted by: Jonnie L | 09/28/2010 at 08:59 PM
SA is alright. Definately no QLD though!! Have been doing some PB's of late but I miss Rocks and will come back to train at Christmas for a few weeks :)
Posted by: Casey K | 09/29/2010 at 12:38 PM