CrossFit Rocks
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- 11/500 Seventeen Mile Rocks Road, Seventeen Mile Rocks, Brisbane, QLD, 4073
doug@crossfitrocks.com
M: 0439 781 732
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The CrossFit Journal
WOD
WOD - Friday, 23/9/2011
"Jackie"
1000 meter row
20kg (15kg) Thruster, 50 reps
30 pull-ups
Post time to comments. Log results online (Beyond the Whiteboard)
WOD - 21/9/2011
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell swings, 24kg(16kg)
12 Pull-ups
Post time to comments. Log results online (Beyond the Whiteboard)
WOD - Saturday, 17/9/2011
Teams of 3 -
Complete as many reps as possible in 15 minutes of:
100m 25kg Sandbag carry (pace setter)
Burpees
KB Swings
Post result to comments. Log results online (Beyond the Whiteboard)
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 ”
