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
Tuesday, January 31, 2012
Monday, January 30, 2012
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
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