AMRAP 15 minutes:
8 Ring Dips
10 Box Jumps, 24"
12 OH Plate lunge, 20kg(15kg)
Post total rounds to comments. Log results online (Beyond the Whiteboard)
CrossFit Rocks
Join Our Club
Contact
- **New address**
19 Benronalds Street, Seventeen Mile Rocks, Brisbane, QLD, 4073E: info@crossfitrocks.com
P: 07 3376 1398
M: 0439 781 732
Search Engine
- Loading
The CrossFit Journal
CrossFit Kids Rock
« WOD - Friday, 04/01/2013 | Main | Rest Day - Sunday, 06/01/2013 »
Comments
You can follow this conversation by subscribing to the comment feed for this post.
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
Upcoming Events
- July 6th & 7th 2013
- June 8th & 9th *SOLD OUT*
CrossFit Games
Info from CrossFit.com
Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
8am
Sam W 9:51/5+10bj (erom/15kg)
Adam W 6:38/7+12 lunges + 4 dips rxd
Jack M 7+5 rd rxd
Erin D 6 (band)
Priscilla O 9:51/5+6bj rxd
Jason M 6:23/5+6 bj rxd
Lance P 8:50 / 5+10 bj (pu/10kg)
Linda W 8:20 / 7+3 rd rxd
Danielle O 8:20 / 6+6 rd rxd
Sean A 6:35 / 7+1 bj rxd
Terri A 7:30 / 6 (step up/10kg/erom)
Adam P 6:55/9+10 BJ rxd
Josh B 6:03 / 5 (band)
Doug A 6:17/ 10+10 bj rxd
Michelle M 10:00 / 6+8 pu (GHD PU/Step up)
Morgan B 12:00 / 5+9 bj (step up/10kg/EROM)
Scott L 6:15/ 7+8 rd rxd
Alix B 9:50 / 5+5 lunges (pu/10kg)
Terri B 7:50 / 6 (band)
Ben K 6:13 / 8 + 11 lunge rxd
Amy L 9:51 / 5+ 8 pu (pu)
Bobby S 6:50 / 6+3 rd rxd
Preet J 6:49 / 5 (15kg)
Nat P 7:09 (row)/5+6 step up (step up/erom)
Ben R 11:42/6+8 pu (erom)
Ernie R 10:00 / 6+5 bj (erom)
Jimmy L 11:42 /6+5 lunges (erom)
Deniel U 6:53/7+5 rd rxd
Rabbie N 11:42/4+8 lunges (erom)
Posted by: Cathy, Brent | 01/05/2013 at 09:22 AM
Awesome wod this morning! So great to train in the big groups!
Posted by: Doug A | 01/05/2013 at 02:02 PM