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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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  • Starting is really easy ... you do not need to be fit or know anything about CrossFit. Step 1 is to give us a call or drop us an email to let us know that you are interested, Step 2 arrange a time to do an Intro Session, Step 3 is fill out a Direct Debit form for your monthly payment. It is that simple, and you will be well on your way to much improved health & fitness. There are no excuses, get started today!

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WOD

WOD - Monday, 11/1/2010

Deadlift 3-3-3

then ...
3 rounds for time:-

100kg Deadlift, 21 reps

Pushups, 50 reps

Pushups are full range of motion, chest and thighs touch the ground, and full lockout on every rep.

Post time to comments

101

Posted at 08:16 PM in WOD | | Comments (3)

Rest Day!! - Sunday, 10/1/2010

081

Posted at 08:14 PM in WOD | | Comments (0)

WOD - Saturday, 5/12/2009

Tabata Mashup! 
Wall ball, 10kg(6kg) 
Pushups 
 
One round of wall ball, followed by one round of pushups repeated 8 times. 
 
Finisher, 
2 min total L sit hold on paralletes

P1010300 

 

  

Posted at 10:44 PM in WOD | | Comments (1)

WOD - Friday, 4/12/2009

"Angie" 
For time: 
100 Pullups 
100 Pushups 
100 Situps 
100 Squats 

Post time to comments

P1010304 

 

Posted at 10:11 PM in WOD | | Comments (2)

Rest Day!! - Thursday, 3/12/2009

P1010308 

 

Posted at 08:30 PM in WOD | | Comments (0)

WOD - Wednesday, 2/12/2009

Complete as many rounds as possible in 15 minutes:-
100m hill sprint
15 KB swings, 24kg (16kg)

Post rounds completed to comments.

P1010283 

 

Posted at 08:05 PM in WOD | | Comments (5)

Hard'nup

  • Hard'n Up Challenge is on again! 15th August 2010
    Hard'nup

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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. ”
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