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Archive for January, 2015

Sunday 01/02/15

REST DAY here at CrossFit Rockhampton. Open box 10am – 12 noon.   Not a member? Come along and use the floor space for only $15. Use the pool and cool down after your session, it’s what dreams are made of in this heat!!   Rock Hard.

Saturday 31/01/15

8 am OLY LIFTING, Lane way access. 9am Tech Class. This weeks lift: Hang Squat Clean 9:30am WOD, Instructors choice.   Have a great weekend guys. Rock hard.

Friday 30/01/15

Technique: SNATCH Then; 2-2-2-2   To Finish: 5 rounds for time of: 2 Ring back flip 5 Burpees 7 Toes to bar 9 Tuck Jumps    

Thursday 29/01/15

13 Min AMRAP: 20 Wall balls 20 / 14lb 40 Double unders 20 Med Ball Clean 20 / 14lb   To finish: technique Kipping

Wednesday 28/01/15

2 Rounds of: 5 Deadlifts 120 / 85kg 20 Box Jumps 24 / 20″ 5 Deadlift 120 / 85kg 20 Handstand Push up 5 Deadlift 120 / 85kg 20 Ring dips

Tuesday 27/01/15

Thruster 2-2-2-2 In teams of 2: Row 5 minutes, swapping every minute. Then: Complete 4 minutes of Push ups 4 minutes of Pull ups 4 minutes of squats Once one person breaks the other person must take over. One person working at a time.

Monday 26/01/15

Australia Day! Class time 10am. 12 minutes to find your 1RM Clean and Jerk EMOM 15 minutes: 1 High Hang Clean 1 Hang Clean 1 Clean Happy Birthday to Coach Teddy! Have an great day and go have some more beers! Box times today 10am – 12 noon.

Sunday 25/01/15

A HUGE thank you to everyone who attending our Aus Day Mash Up 2015 yesterday! We had an amazing day and we couldn’t have done it without you all. A huge well done and thank you to all athletes for coming and taking part. You all mashed up a storm in your teams and you […]

Friday 23/01/15

12 min AMRAP: 2 Wall walk 10 Box Jumps 24 / 20″ 20 Wall Balls 20 / 14lb   To finish: tech. SNATCH 2-2-2-2 @ 50%

Thursday 22/01/15

4 Rounds for time of: Run 400m REST 1 min 20 Sit ups 20 Back Ext