Saturday 29th December

OHS
3 x 5
3 rounds for time:
50 Double Unders
40 Air Squats
30 HR Push-ups

Thursday 27th December

Push Jerk
3 x 5
Death by Burpees
1 the 1st minute
2 the 2nd minute
3 the 3rd minute
. . .

Good cake

Monday 24th December

CrossFit Total

Hollywood trying to keep it together, classic.

Saturday 22nd December

For time:
20-15-10
Thrusters (45/32.5kg)
Pushjerks (45/32.5kg)
Pull-ups

Xmas party Goodmornings

Friday 21st December

For time:
10,8,6,4,2
Hang Clean
200m Run
1 Rope Climb

Exciting times team

Thursday 20th December

10 minute AMRAP:
30 Slams (9/6kg)
30 Double Unders
2 Prowler Trips (25/10kg)
REST 3 minutes
4 minutes:
Max Burpees
REST 3 minutes
2 minutes:
Max V-ups

Kingston is underway, guess who???

Wednesday 19th December

Max Strict Press

Happy Birthday Benno

Tuesday 18th December

“Nancy”
5 rounds:
Run 400m
15 Overhead Squats (42.5/30kg)

Great xmas party team

Monday 17th December

Max HB Back Squat

 

 Great lifting in O-Lifting testing team, huge amount of PB's!!!

Workout of the day

Friday 14th December

EMOM for 10 minutes:
1 Clean + 1 Front Squat + 1 Push Jerk (80/60kg)

The Cooks. We will miss you both at tomorrows Xmas party, Netski was my best on ground last year harrassing me like a blue healer for more wine.

Thursday 13th December

For time:
10,9,8,7,6,5,4,3,2,1
Wall Balls 9/6kg
200m Run
KB Front Squat (24/12kg)
KB Sit-up (24/12kg)

Wednesday 12th December

Strict Press
5 x 3

Workout of the day

Tuesday 11th December

18 minute AMRAP:
6 Deadlifts (80/50kg)
9 HR Push-ups
12 Box Jumps

Chrissy P high 5's all round at Smash Clash

Monday 10th December

High Bar Back Squat
5 x 3

 Andy in the latest Sport Fishing Australia magazine. By such a long way the greatest ever Blog photo. This will be very hard to beat as the best blog photo of 2012.

Workout of the day

Friday 7th December

5 minute AMRAP:
Squat Clean Thrusters (75/50kg)

Thursday 6th December

8 minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Turkish Get-ups (24/12kg)

Wednesday 5th December

Strict Press
5 x 5

 

 Flashback

Workout of the day

Tuesday 4th December

14 minute AMRAP:
1200m Run (once only) then….
20 Kettlebell Swings (32/24kg)
15 Push-ups
10 Toes to Bar

Josh V, Birchy and Beno at Football Cert in Gold Coast on the weekend

Monday 3rd December

High Bar Back Squat
5 x 5

Workout of the day

Sat 1st December

Hero WOD "Wood"

Workout of the day

Friday 30th November

3 rounds for time:
1 High Hang Snatch
2 Hang Snatches
3 Snatches
4 Snatch Grip Deadlifts
(same weight for entire complex)

Workout of the day

Thursday 29th November

For time:
30-20-10-20-30
Double Unders
Row 300/250m

Wednesday 28th November

Split Jerk
3,2,1,1,1,1

 

Yay burpees!!!

Workout of the day

Tuesday 27th November

12 minute AMRAP:
1 Ring Dip
1 Burpee Box Jump
1 Wall Ball (9/6kg)
Ascending ladder

Monday 26th November

Speed Deadlifts

 

 Molly

Workout of the day

Saturday 24th November

8 minute AMRAP:
1,2,3,…
Squat Clean Thruster (70/45kg)
Burpee Bar Jumps

Izzy at Smashclash

Friday 23rd November

“Amanda”
9-7-5
Muscle-ups
snatch (60/40kg)

Thursday 22nd November

For time:
100 Kettlebell Swings (32/24kg)
5 HR Push-ups EMOM

Workout of the day

Wednesday 21st November

Max WG Bench

Go Beth!!! Sri Chinmoy Sprint Triathlon - 500mswim/21kbike/5krun - 1hr 13mins, 1st in age group (by 8mins!), 4th overall. (Not bad for an old girl!)

Workout of the day

Tue 20th November

200m Run
12 x Wallball 9/6kgs
8 x Pullups
4 x TTB
14min AMRAP
 

 Morgs

Workout of the day

Monday 19th November

Max Front Squat (Box)

Happy Mardi Gras Vinnie!!!

Friday 16th November

12 minute AMRAP:
10 Ground to Overhead (50/30kg)
10 Pull-ups
30 Air Squats

Josh, Jordy and Wal. We are going to miss you big guy.

Thursday 15th November

4 rounds:
1 min Box Jumps
1 min Slams (9/6kg)
1 min Squat Clean Thrusters (40/30kg)
1 min Rest

Wednesday 14th November

Wide Grip Bench
5 x 3

Immortals Team on the Gold Coast last weekend, big thanks to Megs for volunteering to be our Ninja and help judge.

Tuesday 13th November

20 minute AMRAP:
10 Deadlifts (100/75kg)
7 Ring Dips
200m Run
5 GHD Sit-ups

2600 crew at Smash Clash on the weekend. Well done to all competitors and Ty 2nd, Adam 3rd and Luke 4th in the Mens.

Monday 12th November

Front Squat 5 x 3

 Heath aka the Lady Whisperer

Workout of the day

Friday 9th November

12 minute AMRAP:
1,2,3,…
Muscle-ups
Overhead Squats (60/40kg)
Lateral Bar Jumps (3:1)

Well done Beth!!! Huskinsson Sprint Triathlon 750m Swim/20km Bike/ 5km Run. 2nd in age group.

Thursday 8th November

4 rounds for time:
10 Power Clean & Jerk
10 Pull-ups
30 Double Unders
300m Row

Wednesday 7th November

Wide Grip Bench
5 x 5

Big Mike

Tuesday 6th November

20 minute AMRAP:
20 Overhead Alt Lunge (20/10kg)
20 Plate Twists (20/10kg)
20 Plate Burpees
60m Farmers Walk (32/24kg)

Monday 5th November

Front Squat (Box)
5 x 5

Workout of the day

Saturday 3rd November

3 rounds:
3 minute AMRAP:
5 Thrusters (70/45kg)
10 Deadlifts (70/45kg)
Rest 1 minute between rounds