CrossFit Rocks

WOD - Wednesday, 01/02/2012

There is team training on tonight at 6:15pm in place of the normal scheduled class. This is in preparation for the Hardnup Challenge. Anyone who is not participating in the team event is still welcome to attend. You should still do the WOD in addition to this training at another class time if you can make it. 

Bench Press 
10-10-10

Deadlift
10-10-10

*Deadlifts must be taken from a dead start, no touch and go allowed.

Post loads to comments. Log results online (Beyond the Whiteboard) 

 

  

WOD - Tuesday, 31/01/2012

"Elizabeth"
21-15-9 reps for time:
Squat Clean, 60kg(40kg)
Ring Dips

Post time to comments. Log results online (Beyond the Whiteboard) 

   

WOD - Monday, 30/01/2012

Overhead Squat 

3-3-3-3-3

Then,

15-12-9 reps:
OH Squat, 50% heaviest load
Burpees

Post loads used and time to comments.  Log results online (Beyond the Whiteboard) 

 

Rest Day - Sunday, 29/01/2012

 

WOD - Saturday, 28/01/2012

21-15-9 reps for time:
OH Plate Lunge, 20kg(15kg)
Man Makers, 20kg(15kg)
Situps  

Post number of rounds to comments. Log results online (Beyond the Whiteboard) 

 

WOD - Friday, 27/01/2012

Tonights 6:15pm session will be a team building workout for the teams competing in Hardnup Challenge. You can do this wod in addition to the team workout during another session time. You do not have to be registered to turn up for the team building, anyone can participate. 

5 rounds for time:
9 Deadlift, 60kg(40kg)
6 Hang Power Snatch
3 OH Squat

Post time to comments. Log results online (Beyond the Whiteboard) 

 

Team Training for Hardn'up

We will be running team training on Friday night 27/01/2012 in place of the 6:15pm class. We have 3 teams confirmed as registerd for the Hardnup Challenge. Things on the agenda will be:

- Finalizing team names and members
- Discussion on qualities of a good team 
- Team building workout and activities 

If you were in team 4 or reserve list please attend as there will be some changes to the other teams. You can do tomorrows wod in addition to this training. 

Holiday WOD - Thursday, 26/01/2012

GYM CLOSED FOR AUSTRALIA DAY HOLIDAY 

150 Burpees for time

Post time to comments. Log results online (Beyond the Whiteboard) 

This flag was found during the search and rescue efforts at Grantham in the Lockyer Valley in the devistating floods of 2011. It was re-erected as a sign of respect and motivation to a community that had lost so much. One year on and we remember their loss and hope for a bright future ahead. 

WOD - Wednesday, 25/01/2012

Reminder - Drinks at Jindalee Sports Bar tonight @ 8pm. We have so many new people in the gym it will be a great opportunity to get to know everyone. Be there! Also, gym is closed tomorrow for the public holiday. 

As many rounds as possible in 20 minutes of:
18 Box Jump
15 Toes to bar
12 Pullups 

Post number of rounds completed to comments. Log results online (Beyond the Whiteboard) 

 

WOD - Tuesday, 24/01/2012

For time:
Run 1km
100 Pushups
10 Squat Snatch, 60kg(40kg)

Post time to comments. Log results online (Beyond the Whiteboard)