ROCKKORE NEWS BLOG view all

• $50 CF for 1 Month

  Try CrossFit Today with this limited time offer. Only 20 Available. Must redeem in the month of May or June. For use with 6AM, 7AM, 8AM, 4:30PM, 6:45PM & 7:30PM Classes Only. This offer cannot be combined with any other offer. Other restrictions may apply. LIMIT 1 PER PERSON ONLY.

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• WOD 1/08

  10min WA (Snatch skill transfer) Strength Off Rig. OHS WOD Buy in 51 burpees 20 AMRAP -10 goblet squats 55/35 -10 American Swings -7 chest 2 bar (jumping) -7 reverse grip pull-up (chin-up) -3wall walks

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• WOD 1/09

  5×5 Back Squat (off Rig) WOD (10mins) Buy in 52 burpees Then 5 Rounds -5 Power Cleans 115/85 -15 Box jumps 20/24 -5 SDLHP 115/85 -15 Dips

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• WOD 1/10

  Skill – Coaches Choice WOD Buy In 53 Burpees then 10 Rounds 300 M run -10 Ring Push-ups -10 AB mat sit-ups Work Hard Work Strong. Lets set the standard team CFRK.

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• WOD 1/11

  Warmup 2 laps Stretch Strength 4×4 strict press 4×4 push press 4×4 push jerk (20 min time cap) WOD – 100 Burpees For Time -75 power snatches 95/65 For Time Burpee time to beat Bross 5:35 Snatches time to beat Omar 6:19 Have fun Wodkillers!!

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• Jan 12th

  

  NUTRITION & GOAL SETTING

  The coaches at CrossFit Rockkore having their nutrition and goal setting meeting.  Every month Rockkore will offer its athletes information about eating better and making better choices in their lifestyle.  Our goal setting keeps athletes motivated and keeps the MOMENTUM going strong! Let’s ROCK it in 2013! Presented by: Coaches Marco, Omar & John

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