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Archive for February, 2014

Saturday 01/03/14

GAMES DAY IS HERE….Hello 14.1! Welcome to the 2014  CrossFit Open team CrossFit Rockhampton! The 9am class will run as a technique class as normal. Depending on the WOD, we will go over tech prescribed. 9:30 we will start 14.1. If you are a competing athlete you will be judged by a qualified instructor, who […]

Friday 28/02/14

5 Rounds for time of: 7 Ring Push ups 11 Dynamic Lunge 15 Sit ups   Then, Over head Squat 3-3-3 @45%  

Thursday 27/02/14

3 Rounds for time of: 15 Front Squat 50 / 35kg 400m Run   To finish: technique Hand stand Push ups   The GAMES are here!! Today is the day 14.1 is released!!! Are you ready? We will be judging all games WODs on a SATURDAY & MONDAY during class times.

Wednesday 26/02/14

3 Muscle ups 6 Push Press 60 / 42.5kg 9 Snatch 60 / 42.5kg 12 Handstand Push ups 15 Chest to bar Pull ups 18 Clean & Jerk 60 / 42.5kg 15 Chest to bar pull ups 12 Handstand Push ups 9 Snatch 60 / 42.5kg 6 Push press 60 / 42.5kg 3 Muscle ups

Tuesday 25/02/14

12 Minute AMRAP30 Double Unders 15 Box Jumps 10 Toes to bar   To finish: Technique K/B clean & Jerk

Monday 24/02/14

Deadlift 3-3-2-2-1-1-1 To finish: 10 Bear Complex

Sunday 23/02/14

It is REST DAY here at CrossFit Rockhampton! It has been another great week of WODs here at our box. Technique is paying off and all instructors have commented on how much you are all improving. Good work! Fundamental skills are worth doing. Practice practice team! We always have the ability to learn new skills […]

Saturday 22/02/14

Join us at 9am for a FREE technique class. Stu will be your coach and all who know him know he is full of knowledge and awesome to learn from.   9:30am…WOD, Insturctors choice. Have a great weekend crew! Last Saturday’s class busting out some big Deadlifts!    

Friday 21/02/14

20 Rounds of: 1 Burpee 10m Sprint 1 Burpee 10m backward run   To finish: Technique: Skipping

Thursday 20/02/14

Front Squat 3-3-3-3 Then, 12 minutes of EMOTM:  3 to 5 Hand Stand Push ups