Monday, September 30, 2013

Saturday 28th September

“Partner Fran”
For time:

Thrusters 42.5kg

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

WOD: Wednesday 25th September

MG Bench Press
5 x 3
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

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

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:
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

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:
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

Wednesday, September 11, 2013

Wednesday 11th September

20 minutes to establish a 6RM Floor Press

Tuesday, September 10, 2013

Tuesday 10th September

12 rounds:
1 min on/1 min off
10 Med Ball Cleans (9/6kg)
10 Burpee Box Jumps
1 Rope Climb

Monday, September 9, 2013

Monday 9th September

CrossFit Total

Saturday 7th September

18 minute AMRAP:
30-20-10 Double Unders
Kettlebell Swings (24/16kg)
Box Jumps

Friday, September 6, 2013

WOD: Friday 6th September

For time:
1 x 400m Run then…
Back Squats (40/30kg)
Burpee Bar Jumps

Thursday, September 5, 2013

Thursday 5th September

4 rounds for time:
6 Deadlifts (120/80kg)
9 Toes to Bar
12 HR Push-ups

Wednesday 4th September

Max NG Bench

Tuesday 3rd September

8 rounds of 90 secs on 90 secs off:
21 Abmat Sit-ups
14 Chest to Bar Pull-ups
7 Grounds to Overhead (75/50kg)

Monday, September 2, 2013

Monday 2nd September

Max Front Squat

Saturday 31st August

5 rounds for time:
400m Run
10 Burpee Box Jumps
10 Sumo Deadlift High Pulls (40/30kg)
10 Thrusters (40/30kg)
Rest 1 minute

Friday 30th August

EMOM 20 minutes:
ODD: 1 x Power Clean + 1 x Hang Clean
EVEN: 25 Double Unders