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Archive for November, 2014

Monday 01/12/14

DECEMBER IS HERE! Let the festive season begin! Let’s get it on and keep working hard till the big man arrives!   For time: 100m Run 10 Burpees 200m Run 10 Burpees 300m Run 10 Burpees 400m Run 10 Burpees   To Finish: Over Head Squat 3-3-3-3

Sunday 30/11/14

OPEN BOX 10am  – 12 noon. REST DAY here @CrossFit_Rockhampton Are you doing any active recovery today? Come down and use the pool! Lifting? 2 hours of free floor space! Great week of work guys. See you all tomorrow ready for some more ROCK HARD work.

Saturday 29/11/14

8am OLY LIFTING! Lane way access. Thinking of coming along…don’t think, just do! 9am TECH CLASS…this weeks lift, CLEAN! Come along 9am for 30 minutes to work your lift. 9:30 WOD, Instructors choice.   ROCK HARD TEAM!    

Friday 28/11/14

11 Min AMRAP: 200m Run 5 Wall Walks   To finish: technique Strict Press Push Press Split Jerk  

Thursday 27/11/14

12 Min AMRAP: 5 Wall Ball Cleans 20 / 14lb 10 Pull ups 15 Squats   Then; Squat Snatch 2-2-2-2  

Wednesday 26/11/14

4 Rounds: 5 Rope Climbs 10 Deadlifts 120 / 80kg 20 Burpees 30 Double Unders

Tuesday 25/11/14

Row 500m 25 Hand Release Push ups Run 400m 15 Hand Stand Push ups 30 Double Unders 10 Ring Pull ups 20 Burpees 5 Hand Stand Push ups   To Finish: Technique Rope Climb.

Monday 24/11/14

Clean & Jerk 3-2-1-1-1   2 Rounds of: 10 K/B Swing 24 / 16kg 5 K/B Clean & Jerk Left arm 10 K/B Swing 24 / 16kg 5 K/B Clean & Jerk Right

Sunday 23/11/14

Sunday is REST DAY here @CrossFit_Rockhampton OPEN BOX 10am – 12 noon. Come along and use the space. Just remember…clean the box once you have finished. Many thanks! Do you have any photos from this week that we can upload? Email them to   Have a great Sunday and enjoy the rest of your […]

Saturday 22/11/14

The weekend has arrived! Let the fun begin! 8am OLY LIFTING, Lane Way Access only. If you have not been before, come along and join in! A great time to throw the bar around and brush up on your lifts. We all want to get stronger and perfect that technique, well the only way to […]