Rock It Out -- WOD for 102909 at CrossFit Durham, North Carolina | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Rock It Out

Registration is filling up for the Carolina Fitness Challenge
taking place at CrossFit Durham on Saturday, December 12th! 
Open to ALL Fitness Levels!  Sign up to join the fun!
Registration deadline: Nov. 30th

The event will be sponsored by Forged Clothing! 

We need volunteers to help with the event. 
If you are not competing but would like to help out please email

WOD for Thursday 102909Today’s Schedule — Click Here
For Time:
Row 500m
50 4 count Hollow Rocks (see video below)
Run 800m
50 Back Extensions
Row 500m 

Post Time to Comments 

Hollow Rocks… favorite exercise?  Post answer to comments.

Hollow Rocks Demo Video

  1. Allison B. Reply
    Awwww. I'm missing hollow rocks?! You're bringing me back to my gymnastics days...
  2. michael towne Reply
    i'd love to see everyone flopping around with those for the first time :) if you really want to blast the abs you should buy a few of these for the gym:
  3. Jessica Reply
    Re: Shake weight video-hilarious. Talk about a functional movement!
  4. Charlie Reply
    Man, bummer I'm missing this one. Seems like a great one.
  5. Lori F Reply
    Wish i had watched the video before doing the WOD. My "hollow rock" was more like a "hollow roll"! This was tough on the hamstrings... Finished in 13:40 or so...
  6. Charlie Reply
    Seriously, can I do this tomorrow? I've been dying to actually do a WOD RX for a while but my freaking shoulder hasn't allowed it.
  7. Anna Reply
    Awesome workout! Never heard of hollow rocks before. They definitely added an extra pain factor to the WOD. I need to practice my form now before we see them show up again. Had to sub 800m row for the run due injury. Finished 17:08.
  8. Charlie Reply
    12:25 The freaking hollow rocks killed me. 8.5 minutes total on the 800m run, the two rows, and the extensions and 4 minutes on the rocks. And no, they were not pretty at all. Well, the first 25 or so were money, the rest were pathetic.

Leave a Reply



Please enter the CAPTCHA text