Friday, December 27, 2013

Friday 27th December

Floor Press 10-10-10

5 x Pullups,
10 x Pushups,
15 x Squats.
12min AMRAP

Tuesday 24th December

Power Cleans
3 x 5
10 minute AMRAP:
200m Run
10 Burpees
10 Wallballs (9/6kg)

Monday 23rd Dec

Crossfit Total

Monday, December 23, 2013

Saturday 21st December

EMOM 20 minutes
ODD:  1 Deadlift + 1 Clean + 1 Front Squat (70/45kg)
EVEN: AMRAP Plate Raise Sit-ups (20/10kg)

Thursday, December 19, 2013

FLASHBACK Friday 20th December

5,10,15,10,5 Pwr Snatch 50/32.5kgs, 
Burpee Bar Jumps, 

Thursday 19th December

In pairs for time:
3 rounds of:
50 Med Ball Cleans (9/6kg)
40 Push Press (60/40kg)
30 Toes to Bar
70/50 Cal Row

Wednesday, December 18, 2013

Wednesday 18th December

NG Bench Press
5 x3

Tuesday, December 17, 2013

Tuesday 17th December

Thrusters (42.5/30kg)

Monday, December 16, 2013

Monday 16th Dec

HB Back Squat
5 x 3

Saturday 14th December

10 minute AMRAP:
10 Power Cleans (70/45kg)
15 Chest to Bar Pull-ups
20 V-ups
100m Sprint
REST 1 minute
6 minute AMRAP:
10 Deadlifts (70/45kg)
10 Bar Burpees
REST 2 minutes
2 minute AMRAP:
10 Wallfacing Squats
5 HR Push-ups

Friday 13th December

EMOM for 20 minutes:
ODD: 4 Burpee Box Jumps
EVEN: 5 Thrusters (65/42.5kg)

Thursday, December 12, 2013

Thursday 12th December

20 minute AMRAP:
3 Deadlifts (100/60kg)
6 Muscle-ups
1 Block Run

Wednesday, December 11, 2013

Wednesday 11th December

NG Bench Press
5 x 5

Tuesday, December 10, 2013

Tuesday 10th December

10 rounds:
1 minute on/1 minute off:
10 Kettlebell Swings (32/24kg)
15 HR Push-ups
20 Air Squats
1 Rope Climb

Monday, December 9, 2013

Monday 9th December

HB Back Squat 
5 x 5

Saturday 7th December

25 minute AMRAP:
1 Block Run
15 Kettlebell Swings (32/24kg)
15 Box Jumps
1 Rope Climb

Friday, December 6, 2013

Las Vegas Band Camp

FLASHBACK Friday 6th December

20 minute AMRAP:
In pairs:
40 Partner Slams (9/6kg)
30 Partner Burpees
20 Parner Sit-ups
200m Sprint

Thursday, December 5, 2013

Thursday 5th December

3 rounds for time:
5 Push Jerks then
3 rounds of “Cindy”*
1 minute rest
* 1 round of Cindy = 5 Pull-ups, 10 HR Pushups, 15 Squats

Wednesday, December 4, 2013

Wednesday 4th December

Floor Press

Tuesday, December 3, 2013

Tuesday 3rd December

7 rounds:
2 minutes on/2 minutes off:
30 Double Unders
15 Power Snatches (40/25kg)
10 Bar Burpees

Monday 2nd December


Saturday 30th November

For time:
100 Thrusters (60/40kg)
5 Bar Burpees

Friday, November 29, 2013

FLASHBACK Friday 29th November

20 minute AMRAP:
200m Run
15 HR Push-ups
15 Abmat Sit-ups
15 Air Squats
1 x 10m Prowler (20/10kg)

Thursday, November 28, 2013

Thursday 28th November

EMOM 16 minutes:
ODD: Squat Clean Thrusters
EVEN: Max Double Unders

Wednesday, November 27, 2013

Wednesday 27th November

Max Strict Press

Tuesday, November 26, 2013

Tuesday 26th November

5 rounds:
3 minutes on/3 minutes off
15 Hang Power Cleans (50/35kg)
15 Box Jumps
15 Pull-ups

Monday, November 25, 2013

Monday 25th November

Max Back Squat (Box)

Saturday 23rd November

20 minute AMRAP:
60 Double Unders
30 Wallballs (9/6kg)
10 Chest to Bar Pull-ups
100m Row

Friday 22nd November

For time:
Power Snatch (@ 60% 1RM)
200m Run

Thursday, November 21, 2013

Thursday 21st November

For time in pairs:
Wallballs (9/6kg)

Wednesday, November 20, 2013

Wednesday 20th November

Strict Press
5 x 3

Tuesday, November 19, 2013

Tuesday 19th November

12 minute AMRAP:
5 Power Cleans (80/50kg)
15 Burpee Bar Jumps

Monday, November 18, 2013

Monday 18th November

Back Squat (Box)
5 x 3

Saturday 16th November

HERO WOD “Marks”
3 rounds for time:
15 Pull-ups
15 Push Presses
9 Deadlifts (100/60kg)

Friday, November 15, 2013

FLASHBACK Friday 15th November

7 minute ascending ladder:
Thrusters (50/35kg)
Toes to Bar

Thursday 14th November

4 minute AMRAP:
15 KB Swings (32/24kg)
200m Run
5 Burpee Box Jumps
REST 1 minute
4 minute AMRAP:
15 Goblet Squats (32/24kg)
200m Run
5 Burpee Box Jumps
REST 1 minute
4 minute AMRAP:
15 KB Twists (32/24kg)
200m Run
5 Burpee Box Jumps

Wednesday, November 13, 2013

 Benno last leg of the final tossing the "Wombat" weighing 185kg.

Wheres Wally? Can u spot Captain KB in the shot?

Wednesday 13th November

Strict Press
5 x 5

Tuesday, November 12, 2013

Tuesday 12th November

10 rounds:
1 minute on/1 minute off
10 Power Cleans (60/40kg)
4 Muscle-ups

Monday, November 11, 2013

Well done Team 2600!!!!
2nd at CrossFit Immortals Team Comp at the GoldCoast on the weekend.

Monday 11th November

Back Squat (Box)
5 x 5

Saturday 9th November

EMOM 14 minutes:
ODD: 2 x Pwr Snatch
EVEN: MAX Kettlebell Sumo Deadlift High-Pull

Friday, November 8, 2013

FLASHBACK Friday 8th November

7 minute AMRAP:
6 Handstand Push-ups
8 Cleans
10 Split Jumps
Rest 2 minutes & repeat

The year is 1989, the Berlin Wall was coming down, 2 Live Crew had just dropped Nasty as they Wanna Be, Guns and Roses were taking us to Paradise City and Milli Vanilli were dominating the charts with such memorable tunes as Blame it On the Rain and Baby Don’t Forget My Number, shortly before being busted lip synching, and spiraling into obscurity.

Tina Turner was taking rugby league to new heights singing What You See is What You Get, and Mal and the mighty Green Machine down the Balmain Tigers 19-14 in what still remains the greatest grand final ever and is the first time the Winfield Cup (yes look it up kids cigarette sponsorship was the norm back then) leaves the state of NSW.  On the television front Channel Ten Debuts E-Street, Jacki MacDonald calls it quits after 11 years on Hey Hey It’s Saturday and we first hear the phrase 'Eat My Shorts' with the airing of the first 'Simpsons' episode, and the world was introduced to the TV series', 'Seinfeld'.

Hawkie was in the lodge and Nintendo Releases the Game Boy. You could say it was a more simple time a kinder time, when getting on a plane didn’t involve a cavity search, and you had to actually talk to a girl face-to-face or call her on the phone that was most likely attached to a wall in the kitchen to ask them out.

Here is where we find a strapping young man who can only be described as a major spunk, one Christopher Cook, the side part that perfect smile it was all well received among the St Claire’s fraternity (thank God for Catholic Girls!)  Yes it’s hard to believe looking at the old warhorse now that he was ever that young, but as they say it’s not the age it’s the miles (and smiles) on the clock, and there have been plenty from there to now.

Thursday, November 7, 2013

Thursday 7th November

For time:
1 x Block Run then…
4 rounds of:
3 Push Presses
6 Front Squats
9 Deadlifts
Finish with 25 Pull-ups

Wednesday, November 6, 2013

Wednesday 6th November

Split Jerk
20 minutes to work up to a heavy single
Team Row
10 minutes for max calories
(teams of 4)

Tuesday, November 5, 2013

Tuesday 5th November

7 rounds:
2 minutes on/2 minutes off
30 Double Unders
20 Wall Balls
10 Toes to Bar

Monday, November 4, 2013

Monday 4th November

20 minutes to find a heavy single

10 minute AMRAP:
10 Plate Burpees
200m Plate Run (20/10kg)

Saturday 2nd November

In teams of 4:
3 minutes of each of the following for reps:

Slams (9/6kg)
Burpee Box Jumps
Power Cleans (60/40kg)
Plate Raise Sit-ups (20/10kg)
Row (calories)

Friday, November 1, 2013

FLASHBACK Friday 1st November

20 minute AMRAP:
200m Run
10 Abmat Sit-ups
20m Bear Crawl
1 Rope Climb

Thursday, October 31, 2013

Thursday 31st October

3 rounds for time
12 Push-Jerks (60/40kg)
12 Hang Pwr Clean (60/40kg)
25 Wall Balls (9/6kg)

Wednesday, October 30, 2013

Wednesday 30th October

Max Wide Grip Bench

Tuesday, October 29, 2013

Tuesday 29th October

3 rounds:
3 minutes on/3 minutes rest

20 Burpees
15 Thrusters (20/15kg)
10 V-ups
5 Chest-to-bar Pull-ups