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Archive for March, 2013

Monday 01/04/13

Three rounds for time of:35 pound Dumbbell squat snatch, 15 reps, right arm15 GHD sit-ups35 pound Dumbbell squat snatch, 15 reps, left arm15 Toes to bar

Sunday 31/03/13

Happy Easter to all you CrossFitters out there! We hope the Easter bunny arrived and you haven’t induldged too much, unless that chocolate egg was paleo?! Opening times are as normal 10am -12 noon for an Open Box. REST DAY for those who love a good rest on a Sunday.

Saturday 30/03/13

Games day is here, are you all ready for 13.4???  Here is it…   Come join the CrossFit Rockhampton team for a fun filled Saturday morning!

Friday 29/03/13

Good Friday   The box is closed today. Hope you all have an awesome Easter and that bunny delivers you all some treats!   We will see you all tomorrow morning at 9am to tackle the games wod 13.4! http://www.youtube.com/watch?v=hLlqAnr_U9Y Check out the movement standards.

Thursday 28/03/13

Front squat 1-1-1-1-1-1-1 reps

Wednesday 27/03/13

For time: 30 Handstand push-ups40 Pull-ups50 Kettlebell swings, 1.5 poods60 Sit-ups70 Burpees

Tuesday 26/03/13

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of  Power Cleans, 60 kg / 42.5 kg With: 1 rope climb after each set. For example: 10 power cleans, 1 Climb 9 Power Cleans, 1 Climb and so on.  

Monday 25/03/13

Deadlift 5-5-5-5-5 reps

Sunday 24/03/13

Morning everyone! Well done to everyone  who took part in yesterdays games wod 13.3! You all pushed to your limits and worked hard. As normal here in Rock Vegas we are on our REST DAY. As always, feel free to come in and use the open floor from 10am till 12 noon. Hope you had […]

Saturday 23/03/13

Come and join in at 9am with the CrossFit Rockhampton Rock Hard CrossFitters!! Are we all ready for the games!  Open Workout 13.3 has been announced and it’s a repeat of open workout 12.4 What’s different from last year, though, is the special tiebreaker. Just like in 13.1, time must be noted after athletes finish […]