REST DAY OPEN BOX 10am – 12 noon.    

8 am LIFTING ONLY session, access via Lane way. Lift Big, Get Strong! 9:30 am WOD, Instructors Choice.   Thank you to everyone who came along last weekend to help us celebrate our 3rd birthday here @CrossFit_Rockhampton! We had a great morning, finished off with an awesome bbq, cake and party bags! The past 3 […]

18 – 15 – 12 – 9 – 6 – 3 – 1 reps of: K/B Sumo Deadlift High pull (SDHP) 24 / 16kg Wall Balls 20 / 14lbs Burpees   To Finish: Technique Clean Advance: 2 – 2 – 2

10 Min AMRAP: 10m Bear Crawl 10 Grass Hopper 2 Wall Walk 2 Forward Roll   To Finish: Technique Sumo Deadlift

12 Min AMRAP of: 10 Jump Squats 10 Hip Touch 10 Walking Lunge 10 Sit ups   To Finish: Technique Over Head Squat

15 Snatch 60 / 42.5kg 10 Burpees 12 Snatch 60 / 42.5kg 20 Box Jumps 24 / 20” 9 Snatch 60 / 42.5kg 30 Toes to bar 6 Snatch 60 / 42.5kg 40 Lunge Steps 3 Snatch 60 / 42.5kg 50 Double Unders 1 Snatch 60 / 42.5kg  

Save the date and get ready for our event: AUS DAY MASH UP 2015!  

3 Rounds for time of: Run 400 3 Bear complex 70 / 50kg   To finish: Work on your weakness

Kipping technique.   WOD- For reps: 2 mins of Pull ups 2 mins of Push ups 2 mins of Sit ups 2 mins of Squats 1 min of Pull ups 1 min of Push ups 1 min of Sit ups 1 min of Squats   To finish:   Bear complex tech.

For Time: 9 Hang Clean 60 / 42.5kg  (same weight for all of wod) 18 Back Squat 7 Hang Clean 14 Back Squat 5 Hang Clean 10 Back Squat 3 Hang Clean 6 Back Squat 1 Hang Clean 2 Back Squat   To Finish: For 10 minutes work on your chosen weakness.