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Archive for September, 2015

Saturday 19/9/15

8am: OLYMPIC LIFTING + OPEN MOBILITY > Lane way access + entry ONLY. 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Comment the CrossFit Rockhampton FB Page to see if your WOD gets chosen?!! Then follow the WOD with a CrossFit Brunch!

Friday 18/9/15

A) Clean & Jerk 4-4-4-4 B) For Time: 50 K/B Swing 24/16kg 400m Run 40 K/B Swing 24/16kg 300m Run 30 K/B Swing 24/16kg 200m Run 20 K/B Swing 24/16kg 100m Run 10 K/B Swing 24/16

Thursday 17/9/15

A) 12min AMRAP 15 Box Jumps 24/20ich 10 Ring Rows 30sec Handstand Hold Adv. 7m Handstand Walk B) Hip Mobility

Wednesday 16/9/15

For Time: 15 Overhead Squat 60/42.5kg 30 Wall Balls 20/14lbs 15 Snatch 60/42.5kg 30 Burpees 15 Shoulder to Overhead 60/42.5kg 30 Box Jumps 24/20inch 15 Clean & Jerks 60/42.5kg 30 Toes to Bar 15 Deadlifts 60/42.5kg 90 Double Unders

Tuesday 15/9/15

A) Kipping Technique Adv. Weighted Pull ups 4-2-2-1 B) For Time: 80 Pull ups *For every minute perform 20 Double Unders*

Monday 14/9/15

A) Snatch Technique Adv. 4-4-4-4 B) For Time: 21-18-15-12-9-6-3 Sumo Deadlift High Pull 35/25kg Shoulder to Overhead 35/25kg C) 30 Toes to Bar

Saturday 12/9/15

8am: OLYMPIC LIFTING + OPEN MOBILITY > Lane way access + entry ONLY. 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Comment below to see if your WOD gets chosen?!! Then follow the WOD with a CrossFit Brunch!

Tuesday 8/9/15

A) Floor Press 5-5-5-5 B) For Time: 5 Rounds 20 Wall Balls 20/14lbs 40 Double Unders C) Handstand Technique

Monday 7/9/15

A) Hang Snatch Technique Adv. 2-1-1-1 B) 11min AMRAP 2 Wall Walks 5 Chest to Bar 10 Box Jumps C) For Time: 30 Toes to Bar

Saturday 5/9/15

8am: OLYMPIC LIFTING + OPEN MOBILITY > Lane way access + entry ONLY. 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Comment to our FB Page and see if your WOD gets chosen?!! Then follow the WOD with a CrossFit Brunch!