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