Tuesday, January 31, 2012

Big Jon

Workout of the day

Tuesday 31st January

20 minute AMRAP:
5 Deadlifts (100/75kg)
10 Abmat Sit-ups
15 HR Push-ups
20 Lateral Jumps

Monday, January 30, 2012

Australia Day

Workout of the day

Monday 30th January

Front Squat (Box)
5-5-5-5-5

Sunday, January 29, 2012

The importer!!!

Workout of the day

Saturday 28th January

9 minute AMRAP:
60 Double Unders then in remaining time
5 Pull-ups
10 Hand Release Push-ups
15 Thrusters (20/15kg)

Friday, January 27, 2012


Workout of the day

Friday 27th January

For load:
3 rounds (9 minute time limit)
3 Jerks
10 BTB squats
6 Cleans

Wednesday, January 25, 2012

The Brownlie workshop

Workout of the day

Wednesday 25th January

15 minute AMRAP:
400m Run
10 Toes to Bar
20 KB SDHP (24/12kg)
30 Air SQuats

Tuesday, January 24, 2012


Workout of the day

Tuesday 24th January

7 minute AMRAP:
7 Power Cleans (60/40kg)
14 Bar Burpees

7 minute AMRAP:
7 Floor Press (60/40kg)
14 Bar Burpees

7 minue AMRAP:
7 Power Cleans (60/40kg)
7 Floor Press (60/40kg)
14 Bar Burpees

Monday, January 23, 2012

Chrissy, Sykesy and Jerry at the Gosford Masters Competition on the weekend well done guys!!!

Workout of the day

Monday 23rd January

Max Deadlift

Sunday, January 22, 2012


Workout of the day

Saturday 21st January

15 minute AMRAP:
10 Power Snatch (40/25kg)
10 Overhead Squats (40/25kg)
40m Farmers Walk (32/16kg)
10 GHD Situps

Friday, January 20, 2012

Our Crossfit Pre-School Class, kids starting in feb contact Josh or Pip

Workout of the day

Friday 20th January

Max Bench Press

Thursday, January 19, 2012

Linda

Workout of the day

Thursday 19th January

5 minute AMRAP:
60/40kg
2 Deadlifts
4 Front Squats
6 Push Jerks

Rest 1 minute then
800m Run

Tuesday, January 17, 2012


Workout of the day

Tuesday 17th January

For time:
400m Run
40 Thrusters (30/20kg)
300m Row
30 Burpees
200m Run
20 Hang Cleans (30/20kg)
100m Farmer’s Carry (20/10kg)
10 strict Pull-ups

Monday, January 16, 2012

Sunday, January 15, 2012


Workout of the day

Sat 14th January

5 min Amrap-400m Run in

remaining time OHS 60/4okgs. Reapeat every

5 mins for 4 rounds.

Friday, January 13, 2012

Thursday, January 12, 2012

5 weeks to the Crossfit Open 2012!!!!

Workout of the day

Thursday 12th January

12 Wallwalks
5 Muscle-ups
400m Run
9 Wallwalks
4 Muscle-ups
400m Run
6 Wallwalks
3 Muscle-ups
400m Run

Wednesday, January 11, 2012


Workout of the day

Wednesday 11th January

1 min max Row
1 min max Push Jerk (40/25kg)
Rest 2 mins
1 min max Row
1 min max Power Snatch (40/25kg)
Rest 2 mins
1 min max Row
1 min max Push Jerk (40/25kg)
Rest 1 min
1 min max Row
1 min max Power Snatch (40/25kg)

Score is total reps + total meters

Tuesday, January 10, 2012


Workout of the day

Tuesday 10th January

20 minute AMRAP:
10 Burpee Bar Jumps
7 Deadlifts (75/40kg)
3 Cleans (75/40kg)

Sunday, January 8, 2012

Friday, January 6, 2012

Thursday, January 5, 2012

The Colt final round of King Kong, well done mate

Workout of the day

Thursday 5th January

10 minute AMRAP:
Max Ground to Overhead

Wednesday, January 4, 2012

Guess whose handyman skills????

Workout of the day

Wednesday 4th January

20 minute AMRAP:
7 Pull-ups
100m Run
14 Box Jumps
100m Run
7 Muscle-ups
100m Run

Tuesday, January 3, 2012

Stodsy 2011 Interstate CrossFit Champion, 12 months bragging rights and free dinner!!!

Workout of the day

Tuesday 3rd January

Back Squat
5-5-5-5-5