8 am OLY LIFTING, lane way access. A great chance for all to come down and work on some lifts. If Saturday is your day to try some 1RM’s or its your day to work that bar for technique, today is the day!   9:30 WOD, Instructors Choice.   After such a hot week we are […]

4 Rounds of: 5 D/B Snatch Left arm 20 / 15kg 10 Sit ups 10 Grasshoppers 5 D/B Snatch Right arm 20 / 15kg 10 Sit ups 10 Grasshoppers    

For time: Run 1km Row 1km Swim 250m To finish: MOBILITY

For Time: 50 Squats 5 Squat Snatch 60 / 42.5kg 50 Double Unders 5 Muscle ups 50 Box Jumps 24 / 20” 5 Thruster 60 / 42.5kg 50 K/B Walking Lunge 16 / 12kg 5 Snatch 60 / 42.5kg 50 Burpees 5 Shoulder to Over Head 60 / 42.5kg 50 Deadlifts 60 / 42.5kg

Hang Squat Clean 2-2-2-2 Then; 4 Rounds of: Run 400m 10 Toes to Bar

UNITE IN PINK! Pink Ribbon Day 2014. To continue from the weekend we encourage you to come dressed in PINK! (Boys, we know you love it!) If you missed Saturday now is your chance! You can still donate online or here at the box. WOD For Time: 1 Handstand Push up 10 Chest to bar […]

Rest Day here at CrossFit Rockhampton! OPEN BOX 10am –  12noon.   Thank you to all who came along to help us with our UNITE IN PINK WOD! You can still donate online or to us here at CrossFit Rockhampton HQ. Every little bit helps 🙂   Have a great Sunday and as always, ROCK […]

 8am OLY LIFTING ONLY, Lane way access. 9:30 UNITE IN PINK WOD! This Saturday 25th October we are holding a PINK EVENT! Come along in your best PINK attire and help us raise some money for a great cause. (The official PINK DAY is Monday 27th October!). The cancer councils vision is to minimise the […]

For Time: 30 Push Press 42.5kg / 30kg 30 Deadlift 42.5 / 30kg 20 Push Jerk 42.5 / 30kg 20 Deadlift 42.5 / 30kg 10 Split Jerk 42.5 / 30kg 10 Deadlift 42.5 / 30kg   To Finish: Technique Rings, Toes to Bar & Pull ups    

For Time: 50 Double Unders 50 Push ups 50 Double Unders 50 Sit ups 50 Double Unders 50 Box Step ups 24 / 20”   To Finish:  10 Mins of WOW