Monday, September 30, 2013

Saturday 28th September

“Partner Fran”
For time:
21-15-9-15-21
Thrusters 42.5kg
Pull-ups

Friday 27th September

EMOM 10 minutes:
1 Snatch Deadlift + 1 Snatch + 1 Hang Snatch

Thursday, September 26, 2013

WOD: Thursday 26th September

4 Rounds for time:
200m Sprint
20m Burpee Broad Jump
10 Handstand Push-ups

Happy birthday Omar and Bethany.

Im out of photos JB

Wednesday, September 25, 2013

Many moons ago Josh and the rest of his boy band members went to europe to seek fame and fortune. Thank goodness he could play footy and found crossfit. A hint to young Birchy, slip , slop, slap or you will pay for it later.

Tuesday, September 24, 2013

WOD: Tuesday 24th September

6 rounds:
2 minutes on/2 minutes off
10 Thrusters (60/40kg)
10 KB Swings (32/24kg)
10 C2B Pull-ups

Footy finals are upon us again, for Birchys team Manly they might need a few needles to get them through

Monday, September 23, 2013

WOD: Monday 23rd September

Back Squat (Box)
5 x 3

Saturday, September 21, 2013

WOD: Saturday 21st September

3 rounds for time:
In pairs:
20 Ground to Overhead (70/45kg)
30 Pull-ups
40 Burpee Bar Jumps
4 Pair Tyre Flips
200m Run

Great morning class. Spring is here with the amount of shirts that were ripped off today, well done boys. Just relax birchy, Pip and i are just doing a few alterations while you are gone.

Friday, September 20, 2013

WOD: Friday 20th September

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

A couple of pics from Birchy in QLD, just the standard dress up and 'massage'

Thursday, September 19, 2013

WOD: Thursday 19th September

For time:
10,8,6,4,2
Floor Press (60/40kg)
Wipers (60/40kg)
200m Run
Happy holidays mate!!!
Josh shares body secrets

Ex-Brumbies’ winger Josh Birch... fitter than ever.

JENNIFER Garner, Matt Damon, Jessica Biel and Madonna all do it and now you can, too! If you want a hot bod in time for Christmas, CrossFit might just be the way. That’s what ex-Brumbies’ winger Josh Birch believes. He opened CrossFit 2600, Canberra’s only purpose-built facility almost a year ago and he told “Confidential” that he’s fitter now than ever before.
“I was pretty fit when I played with the Brumbies back in the 90’s, but that was nothing compared with the fitness gains I’ve made since I took up CrossFit,” he says.
The former Marist boy maintains the training is not just for our sporting elite or the rich and famous. In fact, he says, it can be tackled by anyone. “Everyone and anyone can do it no matter what your fitness level,” says Birch.
CrossFit can have you running, skipping, doing weights and rowing all in the one session. And for time-poor folk, there’s now no excuse; a session can be knocked over in as little as 20 minutes. Head to www.crossfit2600.com.a

Tuesday, September 17, 2013

Tuesday 17th September

16 minute AMRAP:
5 Power Snatches
5 Power Cleans
3 rounds of “Cindy”
(“Cindy” 5 Pull-ups, 10 Push-ups, 15 Squats)

Monday, September 16, 2013

Monday 16th September

Back Squat (Box)
5 x 5

Saturday 14th September

25 minute AMRAP:
1 Block Run
25 Wall Balls (9/6kg)
6 Muscle-ups

Friday, September 13, 2013

Friday 13th September

For time:
5-4-3-4-5
Clean @ 60% 1RM
100m Sprint

Thursday, September 12, 2013

Thursday 12th September

8 minute AMRAP:
3,6,9,12,… Power Snatches (60/40kg)
6 Pull-ups after each set
Rest 3 minutes
8 minute AMRAP:
10 Deadlifts 60/40kg
10 Burpee Bar Jumps