Thursday, 30 June 2011

Wednesday, 29 June 2011

http://www.bodytoburn.com.au/crossfit/wp-content/uploads/2011/03/2010-CrossFit-Games-477-300x200.jpg

A - mobility   
B - Annie
50-40-30-20-10
double unders
sit ups
C - helen
3 rounds for time
run 400m
21kb swings 24/16
12 pull ups
D - 50 burpees for time

Tuesday, 28 June 2011

all about the 5s

http://www.crossfittemecula.com/wp-content/uploads/2011/02/Pistol-Squat.jpg

a - Mobility
b - 5 rounds
for time
5 muscle ups
5 pistols (each leg)
5 hspu
50 double unders
c - 100 OH sit ups @ 10/5kg

Monday, 27 June 2011

Saturday, 25 June 2011

Saturday brings this weeks pain day

http://www.atomiccrossfit.com/.a/6a00e552b1a7f188340134858708d7970c-450wi

A - Mobility
B - Max HSPU in 3 mins
C - 8-5-3-5-8
Front Squats
D - Grace
30 clean and jerk 60/40kg
E - 20 pistols (10 e/l)

Friday, 24 June 2011

http://crossfitignitesydney.com.au/wp-content/uploads/2010/09/gymnastics2009a1.jpg

A - Mobility   

B -  3mins max muscle ups

C -  5 rounds for time
10 power cleans 50/35kg
20 push ups (hog)
30 double unders

D - 100 hollow rocks

Thursday, 23 June 2011



A- Mobility
B - Press
5.5.5
C - 10-9-8-7-6-5-4-3-2-1
strict pull ups
kettlebell swings 32/24kg
box jumps
d - max rope climbs in 1 min

Wednesday, 22 June 2011

its hero wod time again at cfb

http://www.crossfitatp.com/wp-content/uploads/2010/11/crossfit_motivational_poster.jpg

A - mobility
B - michael
3 rounds for time
run 800m
50 butterfly sit ups
50 superman holds (2sec

Tuesday, 21 June 2011

http://crossfitwf.files.wordpress.com/2011/01/hammer-back-squat2_thumb4.jpg?w=401&h=269

A) mobility
B) Back squats
5,5,5,
C) 3mins Push ups
D) 3mins pull ups
E) 3mins hollow rocks

Monday, 20 June 2011

CFB 300 Challenge


A - Mobility
B - 300 work out
for time
25 pull ups
50 dead lifts 60/40kg
50 push ups
50 box jumps
50 clean and press 60/40kg
50 floor wipers
25 pull ups

Saturday, 18 June 2011

Friday, 17 June 2011

http://www.crossfitjulia.com/.a/6a0120a5a5b442970c0134858df1c9970c-800wi

A - Mobility
B - Clean
3.3.3
C - Elizabeth
21-15-9
clean 60kg
ring dips
C - Superman holds 3 mins

Thursday, 16 June 2011

Brendon Carter


We say goodbye to Brendon Carter who we have seen develop into a great athlete and wish him all the best in his new career in the Navy. He is known for going for the longer workouts that always have running in them, so thank brendon for this lovely work out just for him.

Please leave your good bye message on here so he can see all your best wishes 

A) Mobility 
B) Carter
30 min AMRAP
6 HSPU
12 Pull ups 
24 Burpee Box Jumps 
400m run
C ) hollow hold 3 mins

Wednesday, 15 June 2011


A - Mobility
B -3 min hang cleans @ 60kg
C - 3 min ring push ups 
D - 3 mins knees to elbows
E - 2 mins supermans
F - 10 min mobility squat hold

Tuesday, 14 June 2011


A - Mobility
B - 15 min AMRAP
30 box jumps
20 thrusters
10 pull ups
C- 100 twists @ 10/5kg 
30 Oh sit ups @ 10/5kg

Saturday, 11 June 2011

 http://thumbnails.truveo.com/0019/8A/59/8A597A35F2123A722F4A45_Large.jpg

A - Mobility
B - 5 hand stand push ups
10 kb swings 
15 box jumps
C - superman holds

Friday, 10 June 2011

http://www.blackbeltworkouts.com/wp-content/uploads/2011/04/CrossFits-Angie.jpg

A - Mobility
B - Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Thursday, 9 June 2011

http://www.bodyarmorsa.com/wp-content/uploads/2011/06/OH-squats-Lance.jpg

A) mobility
B) OH Squats
3.3.3
C) 21-15-9
OH squats
ring dips
D) hollow hold 3mins hold

Wednesday, 8 June 2011

http://www.crossfitinvictus.com/blog/wp-content/uploads/2009/06/dutch-on-crossfit-invictus-qualifier-462x600.jpg 

A) mobility
B) Nicole
20min AMRAP
run 400 m
max rep pull ups
C) hollow hold 3 mins

Tuesday, 7 June 2011

http://i3.squidoocdn.com/resize/squidoo_images/250/draft_lens3699082module24141432photo_1238418989jason.jpg 
A) mobility
B) Jason
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
C) floor wipers

Monday, 6 June 2011



A) Mobility
B) Deadlifts
3.3.3.
C) 30-20-10
Deadlift 100/70kg
kettlebell swings 32/16kg
D) 100 twists @ 10/5kg 
30 OH sit ups @ 10/5kg

Saturday, 4 June 2011

partner wod


there is nothing better than a great partner wod.

In Pairs Complete the following each.
Run 400m
30 Burpees
30 Barbell GTOH 40/20
30 OH Situps 10/5
90m Walking Lunge (10/5)
100m run

Rules Partner 2 cannot start run until partner run has started burpees- it is then first to finish. Partner 2 cannot overtake partner 1.

Workout is total time to finish.

Friday, 3 June 2011

tabata this



A) Mobility / warm up 

B) Tabata this 

Pull ups 
kettlebell swings
double unders 
OH squats

Perform 8 sets of 20secs work 10 sec rest for each exercise 

C) hollow hold

Thursday, 2 June 2011


A) Mobility

B) cleans
3,3,3,3,3,3,3

C) 3 rounds
30 cleans
30 burpees

Wednesday, 1 June 2011

Please start posting times as I will try keep posts up to date also with benchmark times etc



A) mobility

B) nancy
5 rounds for time
400m run
40kg OH Squats x15

c) Tabata hollow rocks

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...