What happened?

Workout of the day

Monday 31st January

3 x 7min AMRAP (3mins rest between rounds)
7 x Hang Power Clean (45kg/30kg)
7 x Push Press(45kg/30kg)
7 x Burpees

Tug of WAR!!!

Workout of the day

Friday 28th January

Back Squat
5 x 5

Auatralia Day Crew

10 Ring Dips, 20 Box Jumps, 30 Butterfly Situps, 40 Single arm KB Swings 24/12 kg x 3 Rounds for time.

Thanks to everyone for a fantastic Outdoor session yesterday plenty more to come team.

Andy fighting for his muscle-up out of the deep dip

AUSTRALIA DAY OUTDOOR WORKOUT!!!

Workout of the day

Tuesday 25th January

Push Press
5 x 5

Workout of the day

Monday 24th January

20 minute AMRAP
3 Deadlifts (120kg/80kg)
15 Burpees
30 Double Unders

Cooky inverted!

Workout of the day

Thursday 20th January

A- Handstand Holds
3 x 30secs

B- 12 min AMRAP
6 x Squat Snatch (40kg/30kg)
12 Box Jumps

C- Max Muscleups in 2 mins

Drago doin the "Dish"

Workout of the day

Wednesday 19th January

A- 4 rounds for time:
100 Jump Rope
400m Run
10 Bodyblasters (Burpee-Pullup-Knees to Elbows)

B- 30 x GHD Situps

Key Points From Saturdays Gymnastics Workshop

Workout of the day

Tuesday 18th January

A- Bodyweight Fran
21-15-9
Burpees
Pullups

B- 1 x 400m Plate run (20kg/10kg)

Crossfit Total

Back Squat 1,1,1
Shoulder Press 1,1,1
Deadlift 1,1,1

Workout of the day

Saturday 15th January

A- 4 x 1min Row
During the active recovery complete one of the following:
8 Burpees
8 Ringdips
8 Thrusters (40kg/20kg)

Workout of the day

Friday 14th January

A- Snatch Grip Deadlift
5-3-3

B- 30 Muscleups for time

C- Kettlebell Situps (24kg/12kg)
2 x 20

Workout of the day

Thursday 13th January

A- Front Squat
3-3-3

B- Run 400m
then 2 Rounds of:
10 Squat Clean & Jerk (60kg/40kg)
20 GHD Situps
10 Overhead Squats (60kg/40kg)
20 Ring Dips
. . . then Row 400m

Workout of the day

Wednesday 12th January

A- 3 x Max Strict Ring Dips

B- 21-15-9
Kettlebell Thrusters (24kg/16kg) Right Arm
Knees to Elbows
Kettlebell Thrusters (24kg/16kg) Left Arm

C- Glute Ham Raise
2 x 8

Workout of the day

Tuesday 11th January

A- 2o min AMRAP
10 Pullups
10 Burpee Box Jumps
10 Kettlebell Swings (32kg/24kg)
10 GHD Back Extension

B- Max Double Unders in 3mins

Workout of the day

Monday 10th January

A- Shoulder Press
5-3-3

B- “Nancy”
5 rounds for time:
15 x overhead squats (40kg/30kg)
400m Row

Saturday fever

Kai 2010 Sectionals

Workout of the day

Saturday 8th January

A- 1.2km Run
100 Bodyblasters (Burpee/Pullup/Knees to Elbows)
1.2km Run

B- 50 Plate Raise Situps (20kg/10kg)

Sorry for the late post team, you know its going to be a tough day at the office when there is deathly silence as you read the session on the whiteboard!

Nasty Girls

Workout of the day

Friday 7th January

A- Deadlifts
5-5-3

B- “Nasty Girls”
3 rounds for time:
50 Air Squats
7 Muscleups
10 Hang Power Clean (60kg/40kg)

Well done morning crew great session this morning, something special for you guys tomorrow.

2600 is online!!!

The brownlie boys getting started on boxjumps early.

Welcome guys to our first blog of 2011. What a huge end to 2010 and we have hit the ground running in 2011.

2 new classes 7am mondays and 7am fridays for those that prefer a later start.

Gymnastics workshop next sat 15th January for members before the open class.